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Cassava vs Carrot - In-Depth Nutrition Comparison

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How are Cassava and Carrot different?

  • Cassava is richer in Vitamin C, Manganese and Copper, while Carrot is higher in Vitamin A and Vitamin K.
  • Carrot covers your daily need of Vitamin A 93% more than Cassava.
  • Cassava contains 3 times more Vitamin C than Carrot. Cassava contains 20.6mg of Vitamin C, while Carrot contains 5.9mg.
  • Cassava is lower in Sugars.

Cassava, raw and Carrots, raw types were used in this article.

Infographic

Cassava vs Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Carrot
Contains more Magnesium +75%
Contains more Copper +122.2%
Contains more Zinc +41.7%
Contains less Sodium -79.7%
Contains more Iron +11.1%
Contains more Calcium +106.3%
Contains more Potassium +18.1%
Contains more Phosphorus +29.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Contains more Magnesium +75%
Contains more Copper +122.2%
Contains more Zinc +41.7%
Contains less Sodium -79.7%
Contains more Iron +11.1%
Contains more Calcium +106.3%
Contains more Potassium +18.1%
Contains more Phosphorus +29.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Carrot
Contains more Vitamin C +249.2%
Contains more Vitamin B1 +31.8%
Contains more Folate +42.1%
Contains more Vitamin A +128407.7%
Contains more Vitamin E +247.4%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +15.1%
Contains more Vitamin B5 +155.1%
Contains more Vitamin B6 +56.8%
Contains more Vitamin K +594.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Contains more Vitamin C +249.2%
Contains more Vitamin B1 +31.8%
Contains more Folate +42.1%
Contains more Vitamin A +128407.7%
Contains more Vitamin E +247.4%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +15.1%
Contains more Vitamin B5 +155.1%
Contains more Vitamin B6 +56.8%
Contains more Vitamin K +594.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Cassava
98
Carrot
Mineral Summary Score
14
Cassava
13
Carrot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cassava
6%
Carrot
Carbohydrates
38%
Cassava
10%
Carrot
Fats
1%
Cassava
1%
Carrot

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Carrot
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cassava Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 3.04g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 55mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cassava Carrot Opinion
Calories 160 41 Cassava
Protein 1.36 0.93 Cassava
Fats 0.28 0.24 Cassava
Vitamin C 20.6 5.9 Cassava
Carbs 38.06 9.58 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.3 Carrot
Calcium 16 33 Carrot
Potassium 271 320 Carrot
Magnesium 21 12 Cassava
Sugars 1.7 4.74 Cassava
Fiber 1.8 2.8 Carrot
Copper 0.1 0.045 Cassava
Zinc 0.34 0.24 Cassava
Starch 1.43 Carrot
Phosphorus 27 35 Carrot
Sodium 14 69 Cassava
Vitamin A 13 16706 Carrot
Vitamin E 0.19 0.66 Carrot
Vitamin D 0 0
Vitamin B1 0.087 0.066 Cassava
Vitamin B2 0.048 0.058 Carrot
Vitamin B3 0.854 0.983 Carrot
Vitamin B5 0.107 0.273 Carrot
Vitamin B6 0.088 0.138 Carrot
Vitamin B12 0 0
Vitamin K 1.9 13.2 Carrot
Folate 27 19 Cassava
Trans Fat 0 0
Saturated Fat 0.074 0.037 Carrot
Monounsaturated Fat 0.075 0.014 Cassava
Polyunsaturated fat 0.048 0.117 Carrot
Tryptophan 0.019 0.012 Cassava
Threonine 0.028 0.191 Carrot
Isoleucine 0.027 0.077 Carrot
Leucine 0.039 0.102 Carrot
Lysine 0.044 0.101 Carrot
Methionine 0.011 0.02 Carrot
Phenylalanine 0.026 0.061 Carrot
Valine 0.035 0.069 Carrot
Histidine 0.02 0.04 Carrot
Fructose 0.55 Carrot

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.