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Cassava vs. Garlic — In-Depth Nutrition Comparison

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How are Cassava and Garlic different?

  • Garlic has more Vitamin B6, Manganese, Selenium, Copper, Phosphorus, Iron, Calcium, Vitamin C, Vitamin B5, and Vitamin B1 than Cassava.
  • Daily need coverage for Vitamin B6 from Garlic is 88% higher.

Cassava, raw and Garlic, raw are the varieties used in this article.

Infographic

Cassava vs Garlic 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.
:
9
Garlic
Contains less Sodium -17.6%
Contains more Calcium +1031.3%
Contains more Iron +529.6%
Contains more Magnesium +19%
Contains more Phosphorus +466.7%
Contains more Potassium +48%
Contains more Zinc +241.2%
Contains more Copper +199%
Contains more Manganese +335.4%
Contains more Selenium +1928.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains less Sodium -17.6%
Contains more Calcium +1031.3%
Contains more Iron +529.6%
Contains more Magnesium +19%
Contains more Phosphorus +466.7%
Contains more Potassium +48%
Contains more Zinc +241.2%
Contains more Copper +199%
Contains more Manganese +335.4%
Contains more Selenium +1928.6%

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.
:
5
Garlic
Contains more Vitamin A +44.4%
Contains more Vitamin E +137.5%
Contains more Vitamin B3 +22%
Contains more Folate +800%
Contains more Vitamin K +11.8%
Contains more Vitamin C +51.5%
Contains more Vitamin B1 +129.9%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +457%
Contains more Vitamin B6 +1303.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +44.4%
Contains more Vitamin E +137.5%
Contains more Vitamin B3 +22%
Contains more Folate +800%
Contains more Vitamin K +11.8%
Contains more Vitamin C +51.5%
Contains more Vitamin B1 +129.9%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +457%
Contains more Vitamin B6 +1303.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Garlic
Contains more Carbs +15.1%
Contains more Protein +367.6%
Contains more Fats +78.6%
Contains more Other +141.9%
Equal in Water - 58.58
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Carbs +15.1%
Contains more Protein +367.6%
Contains more Fats +78.6%
Contains more Other +141.9%
Equal in Water - 58.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Garlic
Contains less Saturated Fat -16.9%
Contains more Monounsaturated Fat +581.8%
Contains more Polyunsaturated fat +418.8%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -16.9%
Contains more Monounsaturated Fat +581.8%
Contains more Polyunsaturated fat +418.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Garlic Opinion
Net carbs 36.26g 30.96g Cassava
Protein 1.36g 6.36g Garlic
Fats 0.28g 0.5g Garlic
Carbs 38.06g 33.06g Cassava
Calories 160kcal 149kcal Cassava
Sugar 1.7g 1g Garlic
Fiber 1.8g 2.1g Garlic
Calcium 16mg 181mg Garlic
Iron 0.27mg 1.7mg Garlic
Magnesium 21mg 25mg Garlic
Phosphorus 27mg 153mg Garlic
Potassium 271mg 401mg Garlic
Sodium 14mg 17mg Cassava
Zinc 0.34mg 1.16mg Garlic
Copper 0.1mg 0.299mg Garlic
Manganese 0.384mg 1.672mg Garlic
Selenium 0.7µg 14.2µg Garlic
Vitamin A 13IU 9IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0.08mg Cassava
Vitamin C 20.6mg 31.2mg Garlic
Vitamin B1 0.087mg 0.2mg Garlic
Vitamin B2 0.048mg 0.11mg Garlic
Vitamin B3 0.854mg 0.7mg Cassava
Vitamin B5 0.107mg 0.596mg Garlic
Vitamin B6 0.088mg 1.235mg Garlic
Folate 27µg 3µg Cassava
Vitamin K 1.9µg 1.7µg Cassava
Tryptophan 0.019mg 0.066mg Garlic
Threonine 0.028mg 0.157mg Garlic
Isoleucine 0.027mg 0.217mg Garlic
Leucine 0.039mg 0.308mg Garlic
Lysine 0.044mg 0.273mg Garlic
Methionine 0.011mg 0.076mg Garlic
Phenylalanine 0.026mg 0.183mg Garlic
Valine 0.035mg 0.291mg Garlic
Histidine 0.02mg 0.113mg Garlic
Saturated Fat 0.074g 0.089g Cassava
Monounsaturated Fat 0.075g 0.011g Cassava
Polyunsaturated fat 0.048g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Garlic
Minerals Daily Need Coverage Score
16%
Cassava
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.7g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.4)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.