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  6. Cassava vs. Plantain raw

Cassava vs. Plantain raw — In-Depth Nutrition Comparison

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Differences between cassava and plantain raw

  • Cassava contains less vitamin A, vitamin B6, and potassium than plantain raw.
  • Plantain raw's daily need coverage for vitamin A is 22% higher.
  • Plantain raw contains 2 times less choline than cassava. Cassava contains 23.7mg of choline, while plantain raw contains 13.5mg.
  • The amount of sugar in cassava is lower.
  • Plantain raw has a lower glycemic index. The glycemic index of plantain raw is 37, while the glycemic index of cassava is 94.

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

Infographic

Cassava vs Plantain raw 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.
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +433.3%
Contains more CopperCopper +23.5%
Contains more ZincZinc +142.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +76.2%
Contains more PotassiumPotassium +84.1%
Contains more IronIron +122.2%
Contains more PhosphorusPhosphorus +25.9%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +114.3%

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%
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +12%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin B1Vitamin B1 +67.3%
Contains more Vitamin B3Vitamin B3 +24.5%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +22.7%
Contains more CholineCholine +75.6%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B5Vitamin B5 +143%
Contains more Vitamin B6Vitamin B6 +239.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Plantain raw DV% diff.
Manganese 0.384mg 17%
Vitamin B6 0.088mg 0.299mg 16%
Potassium 271mg 499mg 7%
Vitamin A 1µg 56µg 6%
Magnesium 21mg 37mg 4%
Iron 0.27mg 0.6mg 4%
Vitamin B1 0.087mg 0.052mg 3%
Vitamin B5 0.107mg 0.26mg 3%
Copper 0.1mg 0.081mg 2%
Choline 23.7mg 13.5mg 2%
Zinc 0.34mg 0.14mg 2%
Calories 160kcal 122kcal 2%
Fiber 1.8g 2.3g 2%
Carbs 38.06g 31.89g 2%
Vitamin C 20.6mg 18.4mg 2%
Vitamin K 1.9µg 0.7µg 1%
Vitamin B3 0.854mg 0.686mg 1%
Selenium 0.7µg 1.5µg 1%
Folate 27µg 22µg 1%
Phosphorus 27mg 34mg 1%
Calcium 16mg 3mg 1%
Protein 1.36g 1.3g 0%
Fats 0.28g 0.37g 0%
Net carbs 36.26g 29.59g N/A
Sugar 1.7g 15g N/A
Sodium 14mg 4mg 0%
Vitamin E 0.19mg 0.14mg 0%
Vitamin B2 0.048mg 0.054mg 0%
Saturated fat 0.074g 0.143g 0%
Monounsaturated fat 0.075g 0.032g 0%
Polyunsaturated fat 0.048g 0.069g 0%
Tryptophan 0.019mg 0.015mg 0%
Threonine 0.028mg 0.034mg 0%
Isoleucine 0.027mg 0.036mg 0%
Leucine 0.039mg 0.059mg 0%
Lysine 0.044mg 0.06mg 0%
Methionine 0.011mg 0.017mg 0%
Phenylalanine 0.026mg 0.044mg 0%
Valine 0.035mg 0.046mg 0%
Histidine 0.02mg 0.064mg 0%

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more CarbsCarbs +19.3%
Contains more FatsFats +32.1%
Contains more OtherOther +87.1%
~equal in Protein ~1.3g
~equal in Water ~65.28g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -48.3%
Contains more Mono. FatMonounsaturated fat +134.4%
Contains more Poly. FatPolyunsaturated fat +43.8%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.