Cassava vs. Oatmeal — In-Depth Nutrition Comparison
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What are the differences between cassava and oatmeal?
- Cassava is higher in vitamin C, yet oatmeal is higher in iron, vitamin B6, vitamin B1, vitamin B3, vitamin B2, vitamin A, selenium, manganese, and phosphorus.
- Oatmeal's daily need coverage for iron is 71% more.
- The glycemic index of oatmeal is lower.
We used Cassava, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.
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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.
| Contains more PotassiumPotassium | +344.3% |
| Contains more CopperCopper | +51.5% |
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +23.8% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +2107.4% |
| Contains more ZincZinc | +82.4% |
| Contains more PhosphorusPhosphorus | +185.2% |
| Contains more ManganeseManganese | +45.3% |
| Contains more SeleniumSelenium | +614.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +171.4% |
| Contains more Vitamin KVitamin K | +375% |
| Contains more CholineCholine | +404.3% |
| Contains more Vitamin AVitamin A | +12900% |
| Contains more Vitamin B1Vitamin B1 | +198.9% |
| Contains more Vitamin B2Vitamin B2 | +347.9% |
| Contains more Vitamin B3Vitamin B3 | +254.2% |
| Contains more Vitamin B5Vitamin B5 | +196.3% |
| Contains more Vitamin B6Vitamin B6 | +229.5% |
| Contains more FolateFolate | +63% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.27mg | 5.96mg | 71% |
| Vitamin C | 20.6mg | 0mg | 23% |
| Vitamin B6 | 0.088mg | 0.29mg | 16% |
| Vitamin B1 | 0.087mg | 0.26mg | 14% |
| Vitamin B3 | 0.854mg | 3.025mg | 14% |
| Vitamin A | 1µg | 130µg | 14% |
| Vitamin B2 | 0.048mg | 0.215mg | 13% |
| Carbs | 38.06g | 11.67g | 9% |
| Selenium | 0.7µg | 5µg | 8% |
| Manganese | 0.384mg | 0.558mg | 8% |
| Phosphorus | 27mg | 77mg | 7% |
| Calcium | 16mg | 80mg | 6% |
| Potassium | 271mg | 61mg | 6% |
| Calories | 160kcal | 68kcal | 5% |
| Starch | 10.37g | 4% | |
| Copper | 0.1mg | 0.066mg | 4% |
| Folate | 27µg | 44µg | 4% |
| Vitamin B5 | 0.107mg | 0.317mg | 4% |
| Choline | 23.7mg | 4.7mg | 3% |
| Zinc | 0.34mg | 0.62mg | 3% |
| Polyunsaturated fat | 0.048g | 0.426g | 3% |
| Fats | 0.28g | 1.36g | 2% |
| Sodium | 14mg | 49mg | 2% |
| Protein | 1.36g | 2.37g | 2% |
| Saturated fat | 0.074g | 0.226g | 1% |
| Monounsaturated fat | 0.075g | 0.391g | 1% |
| Vitamin K | 1.9µg | 0.4µg | 1% |
| Magnesium | 21mg | 26mg | 1% |
| Vitamin E | 0.19mg | 0.07mg | 1% |
| Net carbs | 36.26g | 9.97g | N/A |
| Sugar | 1.7g | 0.46g | N/A |
| Fiber | 1.8g | 1.7g | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.019mg | 0.04mg | 0% |
| Threonine | 0.028mg | 0.083mg | 0% |
| Isoleucine | 0.027mg | 0.105mg | 0% |
| Leucine | 0.039mg | 0.2mg | 0% |
| Lysine | 0.044mg | 0.135mg | 0% |
| Methionine | 0.011mg | 0.04mg | 0% |
| Phenylalanine | 0.026mg | 0.13mg | 0% |
| Valine | 0.035mg | 0.151mg | 0% |
| Histidine | 0.02mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +226.1% |
| Contains more ProteinProtein | +74.3% |
| Contains more FatsFats | +385.7% |
| Contains more WaterWater | +40.8% |
~equal in
Other
~0.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.3% |
| Contains more Mono. FatMonounsaturated fat | +421.3% |
| Contains more Poly. FatPolyunsaturated fat | +787.5% |
