Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Cassava vs Olive - In-Depth Nutrition Comparison

Compare

What are the differences between Cassava and Olive?

  • Cassava is higher in Vitamin C, Manganese, Potassium, and Vitamin B1, yet Olive is higher in Iron, Copper, Vitamin E , Calcium, and Folate.
  • Olive's daily need coverage for Iron is 38% more.
  • Cassava has 34 times more Potassium than Olive. While Cassava has 271mg of Potassium, Olive has only 8mg.
  • 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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Olive
Contains more Potassium +3287.5%
Contains more Magnesium +425%
Contains more Zinc +54.5%
Contains more Phosphorus +800%
Contains less Sodium -98.1%
Contains more Iron +1122.2%
Contains more Calcium +450%
Contains more Copper +151%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +3287.5%
Contains more Magnesium +425%
Contains more Zinc +54.5%
Contains more Phosphorus +800%
Contains less Sodium -98.1%
Contains more Iron +1122.2%
Contains more Calcium +450%
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 Vitamin K +35.7%
Contains more Folate +∞%
Contains more Vitamin A +3000%
Contains more Vitamin E +768.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
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 Vitamin K +35.7%
Contains more Folate +∞%
Contains more Vitamin A +3000%
Contains more Vitamin E +768.4%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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.

All nutrients comparison - raw data values

Nutrient Cassava Olive Opinion
Calories 160 115 Cassava
Protein 1.36 0.84 Cassava
Fats 0.28 10.68 Olive
Vitamin C 20.6 0.9 Cassava
Net carbs 36.2599983215332 3.059999942779541 Cassava
Carbs 38.06 6.26 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 3.3 Olive
Calcium 16 88 Olive
Potassium 271 8 Cassava
Magnesium 21 4 Cassava
Sugar 1.7 0 Olive
Fiber 1.8 3.2 Olive
Copper 0.1 0.251 Olive
Zinc 0.34 0.22 Cassava
Starch
Phosphorus 27 3 Cassava
Sodium 14 735 Cassava
Vitamin A 13 403 Olive
Vitamin E 0.19 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.087 0.003 Cassava
Vitamin B2 0.048 0 Cassava
Vitamin B3 0.854 0.037 Cassava
Vitamin B5 0.107 0.015 Cassava
Vitamin B6 0.088 0.009 Cassava
Vitamin B12 0 0
Vitamin K 1.9 1.4 Cassava
Folate 27 0 Cassava
Trans Fat 0 0
Saturated Fat 0.074 1.415 Cassava
Monounsaturated Fat 0.075 7.888 Olive
Polyunsaturated fat 0.048 0.911 Olive
Tryptophan 0.019 Cassava
Threonine 0.028 0.026 Cassava
Isoleucine 0.027 0.031 Olive
Leucine 0.039 0.05 Olive
Lysine 0.044 0.032 Cassava
Methionine 0.011 0.012 Olive
Phenylalanine 0.026 0.029 Olive
Valine 0.035 0.038 Olive
Histidine 0.02 0.023 Olive
Fructose

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.