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Cassava vs. Plum — In-Depth Nutrition Comparison

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Summary of differences between cassava and plums

  • Cassava has more manganese, vitamin C, and folate; however, plums are higher in vitamin A.
  • Cassava covers your daily need for manganese, 14% more than plums.
  • Cassava has 12 times more choline than plums. While cassava has 23.7mg of choline, plums have only 1.9mg.
  • Cassava has less sugar.
  • The glycemic index of cassava is higher.

These are the specific foods used in this comparison Cassava, raw and Plums, raw.

Infographic

Cassava vs Plum 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%
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +58.8%
Contains more CopperCopper +75.4%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +68.8%
Contains more ManganeseManganese +638.5%
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.
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%
Plum
4
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +116.8%
Contains more Vitamin B1Vitamin B1 +210.7%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin B3Vitamin B3 +104.8%
Contains more Vitamin B6Vitamin B6 +203.4%
Contains more FolateFolate +440%
Contains more CholineCholine +1147.4%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin KVitamin K +236.8%
~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
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +94.3%
Contains more CarbsCarbs +233.3%
Contains more OtherOther +67.6%
Contains more WaterWater +46.2%
~equal in Fats ~0.28g

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
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains less Sat. FatSaturated fat -77%
Contains more Mono. FatMonounsaturated fat +78.7%
~equal in Polyunsaturated fat ~0.044g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Plum DV% diff.
Manganese 0.384mg 0.052mg 14%
Vitamin C 20.6mg 9.5mg 12%
Carbs 38.06g 11.42g 9%
Calories 160kcal 46kcal 6%
Folate 27µg 5µg 6%
Copper 0.1mg 0.057mg 5%
Vitamin B6 0.088mg 0.029mg 5%
Vitamin B1 0.087mg 0.028mg 5%
Fructose 3.07g 4%
Choline 23.7mg 1.9mg 4%
Vitamin K 1.9µg 6.4µg 4%
Magnesium 21mg 7mg 3%
Vitamin B3 0.854mg 0.417mg 3%
Potassium 271mg 157mg 3%
Phosphorus 27mg 16mg 2%
Vitamin A 1µg 17µg 2%
Zinc 0.34mg 0.1mg 2%
Vitamin B2 0.048mg 0.026mg 2%
Fiber 1.8g 1.4g 2%
Sodium 14mg 0mg 1%
Selenium 0.7µg 0µg 1%
Protein 1.36g 0.7g 1%
Calcium 16mg 6mg 1%
Vitamin B5 0.107mg 0.135mg 1%
Iron 0.27mg 0.17mg 1%
Fats 0.28g 0.28g 0%
Net carbs 36.26g 10.02g N/A
Sugar 1.7g 9.92g N/A
Vitamin E 0.19mg 0.26mg 0%
Saturated fat 0.074g 0.017g 0%
Monounsaturated fat 0.075g 0.134g 0%
Polyunsaturated fat 0.048g 0.044g 0%
Tryptophan 0.019mg 0.009mg 0%
Threonine 0.028mg 0.01mg 0%
Isoleucine 0.027mg 0.014mg 0%
Leucine 0.039mg 0.015mg 0%
Lysine 0.044mg 0.016mg 0%
Methionine 0.011mg 0.008mg 0%
Phenylalanine 0.026mg 0.014mg 0%
Valine 0.035mg 0.016mg 0%
Histidine 0.02mg 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Plum
Low Calories diet ok
Low Fats diet Equal
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
8%
Plum
Minerals Daily Need Coverage Score
16%
Cassava
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.057g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 41)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 8.22g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.3)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.