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Cassava vs. Olive — In-Depth Nutrition Comparison

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What are the differences between Cassava and Olive?

  • Cassava is higher in Vitamin C, Manganese, Potassium, Vitamin B1, and Folate, yet Olive is higher in Iron, Copper, Vitamin E , and Calcium.
  • Olive's daily need coverage for Iron is 38% more.
  • The amount of Sodium in Cassava is lower.

We used Cassava, raw and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Cassava vs Olive infographic
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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.
:
4
Olive
Contains more Magnesium +425%
Contains more Phosphorus +800%
Contains more Potassium +3287.5%
Contains less Sodium -98.1%
Contains more Zinc +54.5%
Contains more Manganese +1820%
Contains more Calcium +450%
Contains more Iron +1122.2%
Contains more Copper +151%
Contains more Selenium +28.6%
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 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +425%
Contains more Phosphorus +800%
Contains more Potassium +3287.5%
Contains less Sodium -98.1%
Contains more Zinc +54.5%
Contains more Manganese +1820%
Contains more Calcium +450%
Contains more Iron +1122.2%
Contains more Copper +151%
Contains more Selenium +28.6%

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.
:
2
Olive
Contains more Vitamin C +2188.9%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2208.1%
Contains more Vitamin B5 +613.3%
Contains more Vitamin B6 +877.8%
Contains more Folate +∞%
Contains more Vitamin K +35.7%
Contains more Vitamin A +3000%
Contains more Vitamin E +768.4%
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 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +2188.9%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2208.1%
Contains more Vitamin B5 +613.3%
Contains more Vitamin B6 +877.8%
Contains more Folate +∞%
Contains more Vitamin K +35.7%
Contains more Vitamin A +3000%
Contains more Vitamin E +768.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Olive
Contains more Protein +61.9%
Contains more Carbs +508%
Contains more Fats +3714.3%
Contains more Water +34%
Contains more Other +259.7%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +61.9%
Contains more Carbs +508%
Contains more Fats +3714.3%
Contains more Water +34%
Contains more Other +259.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Olive
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +10417.3%
Contains more Polyunsaturated fat +1797.9%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +10417.3%
Contains more Polyunsaturated fat +1797.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Olive Opinion
Net carbs 36.26g 3.06g Cassava
Protein 1.36g 0.84g Cassava
Fats 0.28g 10.68g Olive
Carbs 38.06g 6.26g Cassava
Calories 160kcal 115kcal Cassava
Sugar 1.7g 0g Olive
Fiber 1.8g 3.2g Olive
Calcium 16mg 88mg Olive
Iron 0.27mg 3.3mg Olive
Magnesium 21mg 4mg Cassava
Phosphorus 27mg 3mg Cassava
Potassium 271mg 8mg Cassava
Sodium 14mg 735mg Cassava
Zinc 0.34mg 0.22mg Cassava
Copper 0.1mg 0.251mg Olive
Manganese 0.384mg 0.02mg Cassava
Selenium 0.7µg 0.9µg Olive
Vitamin A 13IU 403IU Olive
Vitamin A RAE 1µg 20µg Olive
Vitamin E 0.19mg 1.65mg Olive
Vitamin C 20.6mg 0.9mg Cassava
Vitamin B1 0.087mg 0.003mg Cassava
Vitamin B2 0.048mg 0mg Cassava
Vitamin B3 0.854mg 0.037mg Cassava
Vitamin B5 0.107mg 0.015mg Cassava
Vitamin B6 0.088mg 0.009mg Cassava
Folate 27µg 0µg Cassava
Vitamin K 1.9µg 1.4µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.028mg 0.026mg Cassava
Isoleucine 0.027mg 0.031mg Olive
Leucine 0.039mg 0.05mg Olive
Lysine 0.044mg 0.032mg Cassava
Methionine 0.011mg 0.012mg Olive
Phenylalanine 0.026mg 0.029mg Olive
Valine 0.035mg 0.038mg Olive
Histidine 0.02mg 0.023mg Olive
Saturated Fat 0.074g 1.415g Cassava
Monounsaturated Fat 0.075g 7.888g Olive
Polyunsaturated fat 0.048g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Olive
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
6%
Olive
Minerals Daily Need Coverage Score
16%
Cassava
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 721mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 1.341g)
Which food is lower in glycemic index?
Cassava
Cassava is lower in glycemic index (difference - 94)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $3.3)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.