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Cassava vs. Coconut oil — In-Depth Nutrition Comparison

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Differences between cassava and coconut oil

  • Coconut oil contains less vitamin C, manganese, copper, potassium, vitamin B1, fiber, vitamin B6, folate, and vitamin B3 than cassava.
  • Coconut oil's daily need coverage for saturated fat is 412% higher.
  • The amount of saturated fat in cassava is lower.
  • Coconut oil has a lower glycemic index. The glycemic index of coconut oil is 0, while the glycemic index of cassava is 94.

The food types used in this comparison are Cassava, raw and Oil, coconut.

Infographic

Cassava vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +440%
Contains more CopperCopper +∞%
Contains more ZincZinc +1600%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
11
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +7800%
~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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +198833.3%
Contains more FatsFats +35278.6%
Contains more OtherOther +46.8%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +8342.7%
Contains more Poly. FatPolyunsaturated fat +3445.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Coconut oil DV% diff.
Saturated fat 0.074g 82.475g 375%
Fats 0.28g 99.06g 152%
Calories 160kcal 892kcal 37%
Vitamin C 20.6mg 0mg 23%
Manganese 0.384mg 0mg 17%
Monounsaturated fat 0.075g 6.332g 16%
Carbs 38.06g 0g 13%
Polyunsaturated fat 0.048g 1.702g 11%
Copper 0.1mg 0mg 11%
Potassium 271mg 0mg 8%
Fiber 1.8g 0g 7%
Folate 27µg 0µg 7%
Vitamin B6 0.088mg 0mg 7%
Vitamin B1 0.087mg 0mg 7%
Magnesium 21mg 0mg 5%
Vitamin B3 0.854mg 0mg 5%
Choline 23.7mg 0.3mg 4%
Vitamin B2 0.048mg 0mg 4%
Phosphorus 27mg 0mg 4%
Zinc 0.34mg 0.02mg 3%
Protein 1.36g 0g 3%
Iron 0.27mg 0.05mg 3%
Calcium 16mg 1mg 2%
Vitamin B5 0.107mg 0mg 2%
Selenium 0.7µg 0µg 1%
Vitamin E 0.19mg 0.11mg 1%
Vitamin K 1.9µg 0.6µg 1%
Sodium 14mg 0mg 1%
Net carbs 36.26g 0g N/A
Sugar 1.7g 0g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.019mg 0mg 0%
Threonine 0.028mg 0mg 0%
Isoleucine 0.027mg 0mg 0%
Leucine 0.039mg 0mg 0%
Lysine 0.044mg 0mg 0%
Methionine 0.011mg 0mg 0%
Phenylalanine 0.026mg 0mg 0%
Valine 0.035mg 0mg 0%
Histidine 0.02mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Coconut oil
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
0%
Coconut oil
Minerals Daily Need Coverage Score
16%
Cassava
0%
Coconut oil

Comparison summary

Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 94)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 82.401g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.