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Cassava vs Maize - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Maize
Contains more Calcium +700%
Contains more Copper +85.2%
Contains more Iron +92.6%
Contains more Magnesium +76.2%
Contains more Zinc +35.3%
Contains more Phosphorus +229.6%
Equal in Potassium - 270
Equal in Sodium - 15
Contains more Calcium +700%
Contains more Copper +85.2%
Contains more Iron +92.6%
Contains more Magnesium +76.2%
Contains more Zinc +35.3%
Contains more Phosphorus +229.6%
Equal in Potassium - 270
Equal in Sodium - 15

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Maize
Contains more Vitamin C +202.9%
Contains more Vitamin E +171.4%
Contains more Vitamin K +533.3%
Contains more Vitamin A +1338.5%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +107.3%
Contains more Vitamin B5 +570.1%
Equal in Vitamin B6 - 0.093
Contains more Vitamin C +202.9%
Contains more Vitamin E +171.4%
Contains more Vitamin K +533.3%
Contains more Vitamin A +1338.5%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +107.3%
Contains more Vitamin B5 +570.1%
Equal in Vitamin B6 - 0.093

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Cassava
13
Maize
Mineral Summary Score
10
Cassava
13
Maize

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cassava
20%
Maize
Carbohydrates
38%
Cassava
19%
Maize
Fats
1%
Cassava
6%
Maize

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Maize
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cassava Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 5)
Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 4.56g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.251g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cassava Maize Opinion
Calories 160 86 Cassava
Protein 1.36 3.27 Maize
Fats 0.28 1.35 Maize
Vitamin C 20.6 6.8 Cassava
Carbs 38.06 18.7 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.52 Maize
Calcium 16 2 Cassava
Potassium 271 270 Cassava
Magnesium 21 37 Maize
Sugars 1.7 6.26 Maize
Fiber 1.8 2 Maize
Copper 0.1 0.054 Cassava
Zinc 0.34 0.46 Maize
Starch 5.7 Maize
Phosphorus 27 89 Maize
Sodium 14 15 Cassava
Vitamin A 13 187 Maize
Vitamin E 0.19 0.07 Cassava
Vitamin D 0 0
Vitamin B1 0.087 0.155 Maize
Vitamin B2 0.048 0.055 Maize
Vitamin B3 0.854 1.77 Maize
Vitamin B5 0.107 0.717 Maize
Vitamin B6 0.088 0.093 Maize
Vitamin B12 0 0
Vitamin K 1.9 0.3 Cassava
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.074 0.325 Cassava
Monounsaturated Fat 0.075 0.432 Maize
Polyunsaturated fat 0.048 0.487 Maize
Tryptophan 0.019 0.023 Maize
Threonine 0.028 0.129 Maize
Isoleucine 0.027 0.129 Maize
Leucine 0.039 0.348 Maize
Lysine 0.044 0.137 Maize
Methionine 0.011 0.067 Maize
Phenylalanine 0.026 0.15 Maize
Valine 0.035 0.185 Maize
Histidine 0.02 0.089 Maize
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.