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Cassava vs Maize - In-Depth Nutrition Comparison

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Differences between Cassava and Maize

  • Cassava has more Vitamin C, Manganese, and Copper, while Maize has more Vitamin B5, Phosphorus, Vitamin B3, and Vitamin B1.
  • Cassava's daily need coverage for Vitamin C is 15% higher.
  • Maize contains 2 times less Manganese than Cassava. Cassava contains 0.384mg of Manganese, while Maize contains 0.163mg.
  • The amount of Sugar in Cassava is lower.

The food types used in this comparison are Cassava, raw and Corn, sweet, yellow, raw.

Infographic

Cassava vs Maize 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" 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 Phosphorus +229.6%
Contains more Zinc +35.3%
Equal in Potassium - 270
Equal in Sodium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +700%
Contains more Copper +85.2%
Contains more Iron +92.6%
Contains more Magnesium +76.2%
Contains more Phosphorus +229.6%
Contains more Zinc +35.3%
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
:
7
Maize
Contains more Vitamin E +171.4%
Contains more Vitamin C +202.9%
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%
Contains more Folate +55.6%
Equal in Vitamin B6 - 0.093
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +171.4%
Contains more Vitamin C +202.9%
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%
Contains more Folate +55.6%
Equal in Vitamin B6 - 0.093

Comparison summary table

Pay attention to 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
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cassava Maize Opinion
Net carbs 36.26g 16.7g Cassava
Protein 1.36g 3.27g Maize
Fats 0.28g 1.35g Maize
Carbs 38.06g 18.7g Cassava
Calories 160kcal 86kcal Cassava
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 1.7g 6.26g Cassava
Fiber 1.8g 2g Maize
Calcium 16mg 2mg Cassava
Iron 0.27mg 0.52mg Maize
Magnesium 21mg 37mg Maize
Phosphorus 27mg 89mg Maize
Potassium 271mg 270mg Cassava
Sodium 14mg 15mg Cassava
Zinc 0.34mg 0.46mg Maize
Copper 0.1mg 0.054mg Cassava
Vitamin A 13IU 187IU Maize
Vitamin E 0.19mg 0.07mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 6.8mg Cassava
Vitamin B1 0.087mg 0.155mg Maize
Vitamin B2 0.048mg 0.055mg Maize
Vitamin B3 0.854mg 1.77mg Maize
Vitamin B5 0.107mg 0.717mg Maize
Vitamin B6 0.088mg 0.093mg Maize
Folate 27µg 42µg Maize
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.3µg Cassava
Tryptophan 0.019mg 0.023mg Maize
Threonine 0.028mg 0.129mg Maize
Isoleucine 0.027mg 0.129mg Maize
Leucine 0.039mg 0.348mg Maize
Lysine 0.044mg 0.137mg Maize
Methionine 0.011mg 0.067mg Maize
Phenylalanine 0.026mg 0.15mg Maize
Valine 0.035mg 0.185mg Maize
Histidine 0.02mg 0.089mg Maize
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.325g Cassava
Monounsaturated Fat 0.075g 0.432g Maize
Polyunsaturated fat 0.048g 0.487g Maize

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
18
Maize
Mineral Summary Score
14
Cassava
18
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 food.
Protein
8%
Cassava
20%
Maize
Carbohydrates
38%
Cassava
19%
Maize
Fats
1%
Cassava
6%
Maize

Comparison summary

Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.