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Cassava vs. Brown sugar — In-Depth Nutrition Comparison

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How are cassava and brown sugar different?

  • Cassava is richer in vitamin C, manganese, vitamin B1, fiber, folate, and copper, while brown sugar is higher in calcium and iron.
  • Cassava covers your daily need for vitamin C, 23% more than brown sugar.
  • Cassava has a higher glycemic index (94) than brown sugar (71).

Cassava, raw and Sugars, brown types were used in this article.

Infographic

Cassava vs Brown sugar infographic
Infographic link

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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +103.8%
Contains more CopperCopper +112.8%
Contains more ZincZinc +1033.3%
Contains more PhosphorusPhosphorus +575%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +500%
Contains more CalciumCalcium +418.8%
Contains more IronIron +163%
Contains more SeleniumSelenium +71.4%

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.
Cassava
10
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% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +676.4%
Contains more Vitamin B6Vitamin B6 +114.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2600%
Contains more CholineCholine +930.4%
Contains more Vitamin B5Vitamin B5 +23.4%
~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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +1033.3%
Contains more FatsFats +∞%
Contains more WaterWater +4353.7%
Contains more OtherOther +37.8%
Contains more CarbsCarbs +157.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Brown sugar DV% diff.
Vitamin C 20.6mg 0mg 23%
Carbs 38.06g 98.09g 20%
Manganese 0.384mg 0.064mg 14%
Calories 160kcal 380kcal 11%
Fiber 1.8g 0g 7%
Folate 27µg 1µg 7%
Vitamin B1 0.087mg 0mg 7%
Calcium 16mg 83mg 7%
Iron 0.27mg 0.71mg 6%
Copper 0.1mg 0.047mg 6%
Vitamin B3 0.854mg 0.11mg 5%
Vitamin B2 0.048mg 0mg 4%
Choline 23.7mg 2.3mg 4%
Potassium 271mg 133mg 4%
Vitamin B6 0.088mg 0.041mg 4%
Zinc 0.34mg 0.03mg 3%
Magnesium 21mg 9mg 3%
Phosphorus 27mg 4mg 3%
Vitamin K 1.9µg 0µg 2%
Protein 1.36g 0.12g 2%
Sodium 14mg 28mg 1%
Vitamin B5 0.107mg 0.132mg 1%
Fructose 1.11g 1%
Selenium 0.7µg 1.2µg 1%
Vitamin E 0.19mg 0mg 1%
Fats 0.28g 0g 0%
Net carbs 36.26g 98.09g N/A
Sugar 1.7g 97.02g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.074g 0g 0%
Monounsaturated fat 0.075g 0g 0%
Polyunsaturated fat 0.048g 0g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Brown sugar
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
2%
Brown sugar
Minerals Daily Need Coverage Score
16%
Cassava
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 95.32g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 14mg)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 0.074g)
Which food is lower in glycemic index?
Brown sugar
Brown sugar is lower in glycemic index (difference - 23)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.