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  6. Cassava vs. Corn raw

Cassava vs. Corn raw — In-Depth Nutrition Comparison

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Differences between cassava and corn raw

  • Cassava has more vitamin C, manganese, and copper, while corn raw has more vitamin B5, phosphorus, vitamin B3, and vitamin B1.
  • Cassava's daily need coverage for vitamin C is 15% higher.
  • Corn raw contains 2 times less manganese than cassava. Cassava contains 0.384mg of manganese, while corn raw contains 0.163mg.
  • The amount of sugar in cassava is lower.
  • Corn raw has a lower glycemic index. The glycemic index of corn raw is 52, while the glycemic index of cassava is 94.

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

Infographic

Cassava vs Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +700%
Contains more CopperCopper +85.2%
Contains more ManganeseManganese +135.6%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +92.6%
Contains more ZincZinc +35.3%
Contains more PhosphorusPhosphorus +229.6%
~equal in Potassium ~270mg
~equal in Sodium ~15mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +202.9%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin KVitamin K +533.3%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +78.2%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more Vitamin B5Vitamin B5 +570.1%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23mg

All nutrients comparison - raw data values

Nutrient Cassava Corn raw DV% diff.
Vitamin C 20.6mg 6.8mg 15%
Vitamin B5 0.107mg 0.717mg 12%
Manganese 0.384mg 0.163mg 10%
Phosphorus 27mg 89mg 9%
Vitamin B1 0.087mg 0.155mg 6%
Vitamin B3 0.854mg 1.77mg 6%
Carbs 38.06g 18.7g 6%
Copper 0.1mg 0.054mg 5%
Protein 1.36g 3.27g 4%
Folate 27µg 42µg 4%
Calories 160kcal 86kcal 4%
Magnesium 21mg 37mg 4%
Iron 0.27mg 0.52mg 3%
Polyunsaturated fat 0.048g 0.487g 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Fats 0.28g 1.35g 2%
Monounsaturated fat 0.075g 0.432g 1%
Vitamin K 1.9µg 0.3µg 1%
Saturated fat 0.074g 0.325g 1%
Vitamin B2 0.048mg 0.055mg 1%
Vitamin A 1µg 9µg 1%
Zinc 0.34mg 0.46mg 1%
Fiber 1.8g 2g 1%
Calcium 16mg 2mg 1%
Vitamin E 0.19mg 0.07mg 1%
Net carbs 36.26g 16.7g N/A
Potassium 271mg 270mg 0%
Sugar 1.7g 6.26g N/A
Sodium 14mg 15mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B6 0.088mg 0.093mg 0%
Choline 23.7mg 23mg 0%
Tryptophan 0.019mg 0.023mg 0%
Threonine 0.028mg 0.129mg 0%
Isoleucine 0.027mg 0.129mg 0%
Leucine 0.039mg 0.348mg 0%
Lysine 0.044mg 0.137mg 0%
Methionine 0.011mg 0.067mg 0%
Phenylalanine 0.026mg 0.15mg 0%
Valine 0.035mg 0.185mg 0%
Histidine 0.02mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more CarbsCarbs +103.5%
Contains more ProteinProtein +140.4%
Contains more FatsFats +382.1%
Contains more WaterWater +27.4%
~equal in Other ~0.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -77.2%
Contains more Mono. FatMonounsaturated fat +476%
Contains more Poly. FatPolyunsaturated fat +914.6%

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 raw - 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.