Cassava vs. Plantain — In-Depth Nutrition Comparison
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Important differences between cassava and plantains
- Cassava has more vitamin C; however, plantains have more vitamin A, vitamin B6, and potassium.
- Plantains' daily need coverage for vitamin A is 18% more.
- Cassava has 2 times more vitamin C than plantains. Cassava has 20.6mg of vitamin C, while plantains have 10.9mg.
- Cassava is lower in sugar.
- Cassava has a higher glycemic index than plantains.
The food varieties used in the comparison are Cassava, raw and Plantains, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +700% |
| Contains more CopperCopper | +51.5% |
| Contains more ZincZinc | +161.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more PotassiumPotassium | +71.6% |
| Contains more IronIron | +114.8% |
| Contains less SodiumSodium | -64.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +89% |
| Contains more Vitamin EVitamin E | +46.2% |
| Contains more Vitamin B1Vitamin B1 | +89.1% |
| Contains more Vitamin B3Vitamin B3 | +13% |
| Contains more Vitamin KVitamin K | +171.4% |
| Contains more CholineCholine | +86.6% |
| Contains more Vitamin AVitamin A | +4400% |
| Contains more Vitamin B5Vitamin B5 | +117.8% |
| Contains more Vitamin B6Vitamin B6 | +172.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +72.2% |
| Contains more FatsFats | +55.6% |
| Contains more CarbsCarbs | +22.2% |
| Contains more WaterWater | +12.8% |
~equal in
Other
~0.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +45.5% |
~equal in
Saturated fat
~0.069g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.384mg | 17% | |
| Vitamin B6 | 0.088mg | 0.24mg | 12% |
| Vitamin C | 20.6mg | 10.9mg | 11% |
| Potassium | 271mg | 465mg | 6% |
| Vitamin A | 1µg | 45µg | 5% |
| Copper | 0.1mg | 0.066mg | 4% |
| Iron | 0.27mg | 0.58mg | 4% |
| Vitamin B1 | 0.087mg | 0.046mg | 3% |
| Vitamin B5 | 0.107mg | 0.233mg | 3% |
| Magnesium | 21mg | 32mg | 3% |
| Choline | 23.7mg | 12.7mg | 2% |
| Zinc | 0.34mg | 0.13mg | 2% |
| Calories | 160kcal | 116kcal | 2% |
| Carbs | 38.06g | 31.15g | 2% |
| Fiber | 1.8g | 2.3g | 2% |
| Calcium | 16mg | 2mg | 1% |
| Selenium | 0.7µg | 1.4µg | 1% |
| Protein | 1.36g | 0.79g | 1% |
| Vitamin B3 | 0.854mg | 0.756mg | 1% |
| Vitamin K | 1.9µg | 0.7µg | 1% |
| Fats | 0.28g | 0.18g | 0% |
| Net carbs | 36.26g | 28.85g | N/A |
| Sugar | 1.7g | 14g | N/A |
| Phosphorus | 27mg | 28mg | 0% |
| Sodium | 14mg | 5mg | 0% |
| Vitamin E | 0.19mg | 0.13mg | 0% |
| Vitamin B2 | 0.048mg | 0.052mg | 0% |
| Folate | 27µg | 26µg | 0% |
| Saturated fat | 0.074g | 0.069g | 0% |
| Monounsaturated fat | 0.075g | 0.015g | 0% |
| Polyunsaturated fat | 0.048g | 0.033g | 0% |
| Tryptophan | 0.019mg | 0.009mg | 0% |
| Threonine | 0.028mg | 0.021mg | 0% |
| Isoleucine | 0.027mg | 0.022mg | 0% |
| Leucine | 0.039mg | 0.036mg | 0% |
| Lysine | 0.044mg | 0.037mg | 0% |
| Methionine | 0.011mg | 0.01mg | 0% |
| Phenylalanine | 0.026mg | 0.027mg | 0% |
| Valine | 0.035mg | 0.028mg | 0% |
| Histidine | 0.02mg | 0.039mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
16%
13%
Comparison summary
Which food contains less Sodium?
Plantain contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Plantain is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 57)
Which food is cheaper?
Plantain is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 12.3g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.