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Cassava vs. Almond butter — In-Depth Nutrition Comparison

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How are cassava and almond butter different?

  • Almond butter has more vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, fiber, calcium, and zinc than cassava.
  • Daily need coverage for vitamin E for almond butter is 160% higher.

Cassava, raw and Nuts, almond butter, plain, without salt added are the varieties used in this article.

Infographic

Cassava vs Almond butter infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more MagnesiumMagnesium +1228.6%
Contains more CalciumCalcium +2068.8%
Contains more PotassiumPotassium +176%
Contains more IronIron +1192.6%
Contains more CopperCopper +834%
Contains more ZincZinc +867.6%
Contains more PhosphorusPhosphorus +1781.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +454.9%
Contains more SeleniumSelenium +242.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +112.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +12642.1%
Contains more Vitamin B2Vitamin B2 +1856.3%
Contains more Vitamin B3Vitamin B3 +269.4%
Contains more Vitamin B5Vitamin B5 +197.2%
Contains more Vitamin B6Vitamin B6 +17%
Contains more FolateFolate +96.3%
Contains more CholineCholine +119.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +102.2%
Contains more WaterWater +3539%
Contains more ProteinProtein +1441.2%
Contains more FatsFats +19721.4%
Contains more OtherOther +396.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +43160%
Contains more Poly. FatPolyunsaturated fat +28260.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Almond butter
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Almond butter DV% diff.
Vitamin E 0.19mg 24.21mg 160%
Copper 0.1mg 0.934mg 93%
Polyunsaturated fat 0.048g 13.613g 90%
Fats 0.28g 55.5g 85%
Monounsaturated fat 0.075g 32.445g 81%
Manganese 0.384mg 2.131mg 76%
Phosphorus 27mg 508mg 69%
Vitamin B2 0.048mg 0.939mg 69%
Magnesium 21mg 279mg 61%
Iron 0.27mg 3.49mg 40%
Protein 1.36g 20.96g 39%
Fiber 1.8g 10.3g 34%
Calcium 16mg 347mg 33%
Zinc 0.34mg 3.29mg 27%
Calories 160kcal 614kcal 23%
Vitamin C 20.6mg 0mg 23%
Saturated fat 0.074g 4.152g 19%
Potassium 271mg 748mg 14%
Vitamin B3 0.854mg 3.155mg 14%
Folate 27µg 53µg 7%
Carbs 38.06g 18.82g 6%
Choline 23.7mg 52.1mg 5%
Vitamin B5 0.107mg 0.318mg 4%
Vitamin B1 0.087mg 0.041mg 4%
Selenium 0.7µg 2.4µg 3%
Vitamin K 1.9µg 0µg 2%
Vitamin B6 0.088mg 0.103mg 1%
Net carbs 36.26g 8.52g N/A
Sugar 1.7g 4.43g N/A
Starch 0.08g 0%
Sodium 14mg 7mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.019mg 0.159mg 0%
Threonine 0.028mg 0.555mg 0%
Isoleucine 0.027mg 0.813mg 0%
Leucine 0.039mg 1.483mg 0%
Lysine 0.044mg 0.612mg 0%
Methionine 0.011mg 0.122mg 0%
Phenylalanine 0.026mg 1.149mg 0%
Valine 0.035mg 0.937mg 0%
Histidine 0.02mg 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cassava
68%
Almond butter
Minerals Daily Need Coverage Score
16%
Cassava
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.73g)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 4.078g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.8)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 94)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.