Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cassava vs Carrot - In-Depth Nutrition Comparison

Compare

How are Cassava and Carrot different?

  • Cassava is richer in Vitamin C, Manganese, and Copper, while Carrot is higher in Vitamin A RAE, and Vitamin K.
  • Carrot covers your daily need of Vitamin A RAE 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 Sugar.

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

Infographic

Cassava vs Carrot 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" 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 less Sodium -79.7%
Contains more Zinc +41.7%
Contains more Copper +122.2%
Contains more Calcium +106.3%
Contains more Iron +11.1%
Contains more Phosphorus +29.6%
Contains more Potassium +18.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Contains more Magnesium +75%
Contains less Sodium -79.7%
Contains more Zinc +41.7%
Contains more Copper +122.2%
Contains more Calcium +106.3%
Contains more Iron +11.1%
Contains more Phosphorus +29.6%
Contains more Potassium +18.1%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Carrot
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cassava Carrot Opinion
Net carbs 36.26g 6.78g Cassava
Protein 1.36g 0.93g Cassava
Fats 0.28g 0.24g Cassava
Carbs 38.06g 9.58g Cassava
Calories 160kcal 41kcal Cassava
Starch g 1.43g Carrot
Fructose g 0.55g Carrot
Sugar 1.7g 4.74g Cassava
Fiber 1.8g 2.8g Carrot
Calcium 16mg 33mg Carrot
Iron 0.27mg 0.3mg Carrot
Magnesium 21mg 12mg Cassava
Phosphorus 27mg 35mg Carrot
Potassium 271mg 320mg Carrot
Sodium 14mg 69mg Cassava
Zinc 0.34mg 0.24mg Cassava
Copper 0.1mg 0.045mg Cassava
Vitamin A 13IU 16706IU Carrot
Vitamin E 0.19mg 0.66mg Carrot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 5.9mg Cassava
Vitamin B1 0.087mg 0.066mg Cassava
Vitamin B2 0.048mg 0.058mg Carrot
Vitamin B3 0.854mg 0.983mg Carrot
Vitamin B5 0.107mg 0.273mg Carrot
Vitamin B6 0.088mg 0.138mg Carrot
Folate 27µg 19µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 13.2µg Carrot
Tryptophan 0.019mg 0.012mg Cassava
Threonine 0.028mg 0.191mg Carrot
Isoleucine 0.027mg 0.077mg Carrot
Leucine 0.039mg 0.102mg Carrot
Lysine 0.044mg 0.101mg Carrot
Methionine 0.011mg 0.02mg Carrot
Phenylalanine 0.026mg 0.061mg Carrot
Valine 0.035mg 0.069mg Carrot
Histidine 0.02mg 0.04mg Carrot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.037g Carrot
Monounsaturated Fat 0.075g 0.014g Cassava
Polyunsaturated fat 0.048g 0.117g Carrot

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
8%
Cassava
6%
Carrot
Carbohydrates
38%
Cassava
10%
Carrot
Fats
1%
Cassava
1%
Carrot

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.