Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cassava vs. Cod — In-Depth Nutrition Comparison

Compare

How are cassava and cod different?

  • Cassava is higher in vitamin C, manganese, and copper; however, cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and vitamin B3.
  • Daily need coverage for vitamin B5 for cod is 3058% higher.
  • Cassava contains 26 times more manganese than cod. While cassava contains 0.384mg of manganese, cod contains only 0.015mg.
  • Cod has a lower glycemic index (0) than cassava (94).

Cassava, raw and Fish, cod, Atlantic, raw are the varieties used in this article.

Infographic

Cassava vs Cod 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%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CopperCopper +257.1%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +2460%
Contains more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +52.4%
Contains more IronIron +40.7%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +651.9%
Contains more SeleniumSelenium +4628.6%
~equal in Calcium ~16mg

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%
Cod
Cod
9
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1960%
Contains more Vitamin B1Vitamin B1 +14.5%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +285.7%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +236.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +35.4%
Contains more Vitamin B3Vitamin B3 +141.6%
Contains more Vitamin B5Vitamin B5 +142890.7%
Contains more Vitamin B6Vitamin B6 +178.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +175.1%

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
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +106.7%
Contains more ProteinProtein +1209.6%
Contains more FatsFats +139.3%
Contains more WaterWater +36.1%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -43.5%
Contains more Mono. FatMonounsaturated fat +25.3%
Contains more Poly. FatPolyunsaturated fat +381.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Cod DV% diff.
Vitamin B5 0.107mg 153mg 3058%
Selenium 0.7µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Protein 1.36g 17.81g 33%
Phosphorus 27mg 203mg 25%
Vitamin C 20.6mg 1mg 22%
Manganese 0.384mg 0.015mg 16%
Cholesterol 0mg 43mg 14%
Carbs 38.06g 0g 13%
Vitamin B6 0.088mg 0.245mg 12%
Choline 23.7mg 65.2mg 8%
Copper 0.1mg 0.028mg 8%
Vitamin B3 0.854mg 2.063mg 8%
Fiber 1.8g 0g 7%
Folate 27µg 7µg 5%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Potassium 271mg 413mg 4%
Calories 160kcal 82kcal 4%
Magnesium 21mg 32mg 3%
Vitamin E 0.19mg 0.64mg 3%
Vitamin K 1.9µg 0.1µg 2%
Sodium 14mg 54mg 2%
Polyunsaturated fat 0.048g 0.231g 1%
Vitamin B1 0.087mg 0.076mg 1%
Vitamin B2 0.048mg 0.065mg 1%
Vitamin A 1µg 12µg 1%
Zinc 0.34mg 0.45mg 1%
Iron 0.27mg 0.38mg 1%
Fats 0.28g 0.67g 1%
Net carbs 36.26g 0g N/A
Calcium 16mg 16mg 0%
Sugar 1.7g 0g N/A
Saturated fat 0.074g 0.131g 0%
Monounsaturated fat 0.075g 0.094g 0%
Tryptophan 0.019mg 0.199mg 0%
Threonine 0.028mg 0.781mg 0%
Isoleucine 0.027mg 0.821mg 0%
Leucine 0.039mg 1.447mg 0%
Lysine 0.044mg 1.635mg 0%
Methionine 0.011mg 0.527mg 0%
Phenylalanine 0.026mg 0.695mg 0%
Valine 0.035mg 0.917mg 0%
Histidine 0.02mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

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

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
731%
Cod
Minerals Daily Need Coverage Score
16%
Cassava
38%
Cod

Comparison summary

Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 94)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.057g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.1)

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.