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  6. Cassava vs. Mixed nuts

Cassava vs. Mixed nuts — In-Depth Nutrition Comparison

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Differences between cassava and mixed nuts

  • Cassava contains less copper, manganese, phosphorus, selenium, vitamin E, magnesium, vitamin B3, iron, and zinc than mixed nuts.
  • Mixed nuts' daily need coverage for copper is 90% higher.
  • The amount of saturated fat in cassava is lower.
  • Mixed nuts have a lower glycemic index. The glycemic index of mixed nuts is 24, while the glycemic index of cassava is 94.

The food types used in this comparison are Cassava, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Cassava vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +990.5%
Contains more CalciumCalcium +631.3%
Contains more PotassiumPotassium +133.2%
Contains more IronIron +866.7%
Contains more CopperCopper +807%
Contains more ZincZinc +888.2%
Contains more PhosphorusPhosphorus +1588.9%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +431.3%
Contains more SeleniumSelenium +4742.9%

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.
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +4020%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4015.8%
Contains more Vitamin B1Vitamin B1 +117.2%
Contains more Vitamin B2Vitamin B2 +308.3%
Contains more Vitamin B3Vitamin B3 +802.7%
Contains more Vitamin B5Vitamin B5 +965.4%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +207.4%
Contains more CholineCholine +119.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +80.8%
Contains more WaterWater +2769.2%
Contains more ProteinProtein +1373.5%
Contains more FatsFats +19167.9%
Contains more OtherOther +364.5%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +37884%
Contains more Poly. FatPolyunsaturated fat +30341.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Mixed nuts DV% diff.
Polyunsaturated fat 0.048g 14.612g 97%
Copper 0.1mg 0.907mg 90%
Fats 0.28g 53.95g 83%
Manganese 0.384mg 2.04mg 72%
Monounsaturated fat 0.075g 28.488g 71%
Phosphorus 27mg 456mg 61%
Selenium 0.7µg 33.9µg 60%
Vitamin E 0.19mg 7.82mg 51%
Magnesium 21mg 229mg 50%
Vitamin B3 0.854mg 7.709mg 43%
Saturated fat 0.074g 8.711g 39%
Protein 1.36g 20.04g 37%
Iron 0.27mg 2.61mg 29%
Zinc 0.34mg 3.36mg 27%
Calories 160kcal 607kcal 22%
Vitamin C 20.6mg 0.5mg 22%
Fiber 1.8g 7g 21%
Vitamin B5 0.107mg 1.14mg 21%
Vitamin B6 0.088mg 0.352mg 20%
Folate 27µg 83µg 14%
Potassium 271mg 632mg 11%
Vitamin B2 0.048mg 0.196mg 11%
Calcium 16mg 117mg 10%
Vitamin B1 0.087mg 0.189mg 9%
Carbs 38.06g 21.05g 6%
Choline 23.7mg 52mg 5%
Vitamin K 1.9µg 5.7µg 3%
Starch 4.2g 2%
Net carbs 36.26g 14.05g N/A
Sugar 1.7g 4.15g N/A
Sodium 14mg 5mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.019mg 0.22mg 0%
Threonine 0.028mg 0.703mg 0%
Isoleucine 0.027mg 0.826mg 0%
Leucine 0.039mg 1.656mg 0%
Lysine 0.044mg 0.782mg 0%
Methionine 0.011mg 0.283mg 0%
Phenylalanine 0.026mg 1.182mg 0%
Valine 0.035mg 1.001mg 0%
Histidine 0.02mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
Minerals Daily Need Coverage Score
16%
Cassava
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.45g)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 8.637g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.