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  6. Cassava vs. Fruit salad

Cassava vs. Fruit salad — In-Depth Nutrition Comparison

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What are the differences between cassava and fruit salad?

  • Cassava is higher in vitamin C, manganese, vitamin B1, folate, and copper, yet fruit salad is higher in vitamin A.
  • Cassava's daily need coverage for vitamin C is 19% more.
  • Cassava has 9 times more folate than fruit salad. While cassava has 27µg of folate, fruit salad has only 3µg.
  • The glycemic index of fruit salad is lower.

We used Cassava, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids types in this article.

Infographic

Cassava vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +133.6%
Contains more CopperCopper +100%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +92.9%
Contains more ManganeseManganese +154.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -64.3%
~equal in Iron ~0.25mg

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
Cassava
10
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +524.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +690.9%
Contains more Vitamin B2Vitamin B2 +242.9%
Contains more Vitamin B3Vitamin B3 +139.9%
Contains more Vitamin B5Vitamin B5 +101.9%
Contains more Vitamin B6Vitamin B6 +225.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Fruit salad DV% diff.
Vitamin C 20.6mg 3.3mg 19%
Manganese 0.384mg 0.151mg 10%
Carbs 38.06g 13.05g 8%
Calories 160kcal 50kcal 6%
Copper 0.1mg 0.05mg 6%
Folate 27µg 3µg 6%
Vitamin B1 0.087mg 0.011mg 6%
Potassium 271mg 116mg 5%
Vitamin B6 0.088mg 0.027mg 5%
Choline 23.7mg 4%
Fiber 1.8g 1g 3%
Magnesium 21mg 8mg 3%
Vitamin A 1µg 30µg 3%
Vitamin B3 0.854mg 0.356mg 3%
Vitamin B2 0.048mg 0.014mg 3%
Protein 1.36g 0.51g 2%
Vitamin K 1.9µg 2%
Zinc 0.34mg 0.14mg 2%
Phosphorus 27mg 14mg 2%
Calcium 16mg 11mg 1%
Vitamin B5 0.107mg 0.053mg 1%
Selenium 0.7µg 1%
Vitamin E 0.19mg 1%
Fats 0.28g 0.03g 0%
Net carbs 36.26g 12.05g N/A
Iron 0.27mg 0.25mg 0%
Sugar 1.7g N/A
Sodium 14mg 5mg 0%
Saturated fat 0.074g 0.004g 0%
Monounsaturated fat 0.075g 0.005g 0%
Polyunsaturated fat 0.048g 0.011g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +166.7%
Contains more FatsFats +833.3%
Contains more CarbsCarbs +191.6%
Contains more OtherOther +138.5%
Contains more WaterWater +44.4%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1400%
Contains more Poly. FatPolyunsaturated fat +336.4%
Contains less Sat. FatSaturated fat -94.6%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.