Cassava vs. Corn — In-Depth Nutrition Comparison
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Important differences between cassava and corn
- Cassava has more vitamin C, manganese, and copper; however, corn has more vitamin B5, phosphorus, vitamin B3, and vitamin A.
- Cassava's daily need coverage for vitamin C is 17% more.
- Cassava has 2 times more manganese than corn. Cassava has 0.384mg of manganese, while corn has 0.167mg.
- Cassava is lower in sugar.
- Cassava has a higher glycemic index than corn.
The food varieties used in the comparison are Cassava, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt.
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 | +433.3% |
| Contains more PotassiumPotassium | +24.3% |
| Contains more CopperCopper | +104.1% |
| Contains more ManganeseManganese | +129.9% |
| Contains more SeleniumSelenium | +250% |
| Contains more MagnesiumMagnesium | +23.8% |
| Contains more IronIron | +66.7% |
| Contains more ZincZinc | +82.4% |
| Contains more PhosphorusPhosphorus | +185.2% |
| Contains less SodiumSodium | -92.9% |
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 | +274.5% |
| Contains more Vitamin EVitamin E | +111.1% |
| Contains more Vitamin KVitamin K | +375% |
| Contains more FolateFolate | +17.4% |
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin B2Vitamin B2 | +18.8% |
| Contains more Vitamin B3Vitamin B3 | +97.1% |
| Contains more Vitamin B5Vitamin B5 | +640.2% |
| Contains more Vitamin B6Vitamin B6 | +58% |
| Contains more CholineCholine | +22.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 20.6mg | 5.5mg | 17% |
| Vitamin B5 | 0.107mg | 0.792mg | 14% |
| Manganese | 0.384mg | 0.167mg | 9% |
| Phosphorus | 27mg | 77mg | 7% |
| Copper | 0.1mg | 0.049mg | 6% |
| Carbs | 38.06g | 20.98g | 6% |
| Vitamin B3 | 0.854mg | 1.683mg | 5% |
| Protein | 1.36g | 3.41g | 4% |
| Polyunsaturated fat | 0.048g | 0.603g | 4% |
| Vitamin B6 | 0.088mg | 0.139mg | 4% |
| Starch | 7.17g | 3% | |
| Zinc | 0.34mg | 0.62mg | 3% |
| Calories | 160kcal | 96kcal | 3% |
| Iron | 0.27mg | 0.45mg | 2% |
| Potassium | 271mg | 218mg | 2% |
| Fats | 0.28g | 1.5g | 2% |
| Fiber | 1.8g | 2.4g | 2% |
| Choline | 23.7mg | 29.1mg | 1% |
| Folate | 27µg | 23µg | 1% |
| Vitamin K | 1.9µg | 0.4µg | 1% |
| Saturated fat | 0.074g | 0.197g | 1% |
| Monounsaturated fat | 0.075g | 0.374g | 1% |
| Vitamin B1 | 0.087mg | 0.093mg | 1% |
| Vitamin B2 | 0.048mg | 0.057mg | 1% |
| Calcium | 16mg | 3mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Magnesium | 21mg | 26mg | 1% |
| Fructose | 0.79g | 1% | |
| Sodium | 14mg | 1mg | 1% |
| Vitamin A | 1µg | 13µg | 1% |
| Vitamin E | 0.19mg | 0.09mg | 1% |
| Net carbs | 36.26g | 18.58g | N/A |
| Sugar | 1.7g | 4.54g | N/A |
| Tryptophan | 0.019mg | 0.023mg | 0% |
| Threonine | 0.028mg | 0.133mg | 0% |
| Isoleucine | 0.027mg | 0.133mg | 0% |
| Leucine | 0.039mg | 0.358mg | 0% |
| Lysine | 0.044mg | 0.141mg | 0% |
| Methionine | 0.011mg | 0.069mg | 0% |
| Phenylalanine | 0.026mg | 0.155mg | 0% |
| Valine | 0.035mg | 0.191mg | 0% |
| Histidine | 0.02mg | 0.091mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +81.4% |
| Contains more ProteinProtein | +150.7% |
| Contains more FatsFats | +435.7% |
| Contains more WaterWater | +23% |
| Contains more OtherOther | +12.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -62.4% |
| Contains more Mono. FatMonounsaturated fat | +398.7% |
| Contains more Poly. FatPolyunsaturated fat | +1156.3% |
