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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.
  • Cassava has 10000000 times more Folate than Olive. While Cassava has 27µg of Folate, Olive has only 0µg.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
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 Calcium +450%
Contains more Iron +1122.2%
Contains more Copper +151%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
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 Calcium +450%
Contains more Iron +1122.2%
Contains more Copper +151%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 13IU 403IU Olive
Vitamin E 0.19mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 1.9µg 1.4µg Cassava
Tryptophan 0.019mg mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
6
Olive
Mineral Summary Score
14
Cassava
43
Olive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cassava
5%
Olive
Carbohydrates
38%
Cassava
6%
Olive
Fats
1%
Cassava
49%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.