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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, and Vitamin B3.
  • 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.

The food varieties used in the comparison are Cassava, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Cassava vs Corn 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.
:
5
Corn
Contains more Calcium +433.3%
Contains more Potassium +24.3%
Contains more Copper +104.1%
Contains more Manganese +129.9%
Contains more Selenium +250%
Contains more Iron +66.7%
Contains more Magnesium +23.8%
Contains more Phosphorus +185.2%
Contains less Sodium -92.9%
Contains more Zinc +82.4%
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 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +433.3%
Contains more Potassium +24.3%
Contains more Copper +104.1%
Contains more Manganese +129.9%
Contains more Selenium +250%
Contains more Iron +66.7%
Contains more Magnesium +23.8%
Contains more Phosphorus +185.2%
Contains less Sodium -92.9%
Contains more Zinc +82.4%

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.
:
6
Corn
Contains more Vitamin E +111.1%
Contains more Vitamin C +274.5%
Contains more Folate +17.4%
Contains more Vitamin K +375%
Contains more Vitamin A +1923.1%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +97.1%
Contains more Vitamin B5 +640.2%
Contains more Vitamin B6 +58%
Equal in Vitamin B1 - 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 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +111.1%
Contains more Vitamin C +274.5%
Contains more Folate +17.4%
Contains more Vitamin K +375%
Contains more Vitamin A +1923.1%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +97.1%
Contains more Vitamin B5 +640.2%
Contains more Vitamin B6 +58%
Equal in Vitamin B1 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Corn
Contains more Carbs +81.4%
Contains more Protein +150.7%
Contains more Fats +435.7%
Contains more Water +23%
Contains more Other +12.9%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Carbs +81.4%
Contains more Protein +150.7%
Contains more Fats +435.7%
Contains more Water +23%
Contains more Other +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Corn
Contains less Saturated Fat -62.4%
Contains more Monounsaturated Fat +398.7%
Contains more Polyunsaturated fat +1156.3%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -62.4%
Contains more Monounsaturated Fat +398.7%
Contains more Polyunsaturated fat +1156.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Corn Opinion
Net carbs 36.26g 18.58g Cassava
Protein 1.36g 3.41g Corn
Fats 0.28g 1.5g Corn
Carbs 38.06g 20.98g Cassava
Calories 160kcal 96kcal Cassava
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 1.7g 4.54g Cassava
Fiber 1.8g 2.4g Corn
Calcium 16mg 3mg Cassava
Iron 0.27mg 0.45mg Corn
Magnesium 21mg 26mg Corn
Phosphorus 27mg 77mg Corn
Potassium 271mg 218mg Cassava
Sodium 14mg 1mg Corn
Zinc 0.34mg 0.62mg Corn
Copper 0.1mg 0.049mg Cassava
Manganese 0.384mg 0.167mg Cassava
Selenium 0.7µg 0.2µg Cassava
Vitamin A 13IU 263IU Corn
Vitamin A RAE 1µg 13µg Corn
Vitamin E 0.19mg 0.09mg Cassava
Vitamin C 20.6mg 5.5mg Cassava
Vitamin B1 0.087mg 0.093mg Corn
Vitamin B2 0.048mg 0.057mg Corn
Vitamin B3 0.854mg 1.683mg Corn
Vitamin B5 0.107mg 0.792mg Corn
Vitamin B6 0.088mg 0.139mg Corn
Folate 27µg 23µg Cassava
Vitamin K 1.9µg 0.4µg Cassava
Tryptophan 0.019mg 0.023mg Corn
Threonine 0.028mg 0.133mg Corn
Isoleucine 0.027mg 0.133mg Corn
Leucine 0.039mg 0.358mg Corn
Lysine 0.044mg 0.141mg Corn
Methionine 0.011mg 0.069mg Corn
Phenylalanine 0.026mg 0.155mg Corn
Valine 0.035mg 0.191mg Corn
Histidine 0.02mg 0.091mg Corn
Saturated Fat 0.074g 0.197g Cassava
Monounsaturated Fat 0.075g 0.374g Corn
Polyunsaturated fat 0.048g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Corn
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
17%
Corn
Minerals Daily Need Coverage Score
16%
Cassava
14%
Corn

Comparison summary

Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 42)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.84g)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.123g)
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.
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.