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Cassava vs. Macadamia — In-Depth Nutrition Comparison

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A recap on differences between cassava and macadamia

  • Cassava has more vitamin C; however, macadamia is higher in manganese, vitamin B1, copper, iron, fiber, magnesium, phosphorus, and vitamin B6.
  • Macadamia covers your daily manganese needs 163% more than cassava.
  • Macadamia contains 17 times less vitamin C than cassava. Cassava contains 20.6mg of vitamin C, while macadamia contains 1.2mg.
  • Cassava has less saturated fat.
  • The glycemic index of cassava is higher.

Food varieties used in this article are Cassava, raw and Nuts, macadamia nuts, raw.

Infographic

Cassava vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +519%
Contains more CalciumCalcium +431.3%
Contains more PotassiumPotassium +35.8%
Contains more IronIron +1266.7%
Contains more CopperCopper +656%
Contains more ZincZinc +282.4%
Contains more PhosphorusPhosphorus +596.3%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +975.8%
Contains more SeleniumSelenium +414.3%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +1616.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +145.5%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +184.2%
Contains more Vitamin B1Vitamin B1 +1273.6%
Contains more Vitamin B2Vitamin B2 +237.5%
Contains more Vitamin B3Vitamin B3 +189.6%
Contains more Vitamin B5Vitamin B5 +608.4%
Contains more Vitamin B6Vitamin B6 +212.5%
~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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more CarbsCarbs +175.4%
Contains more WaterWater +4288.2%
Contains more ProteinProtein +481.6%
Contains more FatsFats +26960.7%
Contains more OtherOther +83.9%

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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +78402.7%
Contains more Poly. FatPolyunsaturated fat +3029.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Macadamia DV% diff.
Manganese 0.384mg 4.131mg 163%
Monounsaturated fat 0.075g 58.877g 147%
Fats 0.28g 75.77g 116%
Vitamin B1 0.087mg 1.195mg 92%
Copper 0.1mg 0.756mg 73%
Saturated fat 0.074g 12.061g 54%
Iron 0.27mg 3.69mg 43%
Calories 160kcal 718kcal 28%
Fiber 1.8g 8.6g 27%
Magnesium 21mg 130mg 26%
Phosphorus 27mg 188mg 23%
Vitamin C 20.6mg 1.2mg 22%
Vitamin B6 0.088mg 0.275mg 14%
Vitamin B5 0.107mg 0.758mg 13%
Protein 1.36g 7.91g 13%
Polyunsaturated fat 0.048g 1.502g 10%
Vitamin B3 0.854mg 2.473mg 10%
Zinc 0.34mg 1.3mg 9%
Vitamin B2 0.048mg 0.162mg 9%
Carbs 38.06g 13.82g 8%
Calcium 16mg 85mg 7%
Selenium 0.7µg 3.6µg 5%
Choline 23.7mg 4%
Folate 27µg 11µg 4%
Potassium 271mg 368mg 3%
Vitamin E 0.19mg 0.54mg 2%
Vitamin K 1.9µg 2%
Net carbs 36.26g 5.22g N/A
Sugar 1.7g 4.57g N/A
Starch 1.05g 0%
Sodium 14mg 5mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.019mg 0.067mg 0%
Threonine 0.028mg 0.37mg 0%
Isoleucine 0.027mg 0.314mg 0%
Leucine 0.039mg 0.602mg 0%
Lysine 0.044mg 0.018mg 0%
Methionine 0.011mg 0.023mg 0%
Phenylalanine 0.026mg 0.665mg 0%
Valine 0.035mg 0.363mg 0%
Histidine 0.02mg 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
16%
Cassava
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 84)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.87g)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 11.987g)
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)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.