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  6. Cassava vs. Pea raw

Cassava vs. Pea raw — In-Depth Nutrition Comparison

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How are Cassava and Pea raw different?

  • Pea raw is higher than Cassava in Vitamin C, Vitamin K, Fiber, Iron, Vitamin B1, Phosphorus, Folate, Copper, Zinc, and Vitamin B3.
  • Pea raw covers your daily need of Vitamin C 22% more than Cassava.

Cassava, raw and Peas, green, raw types were used in this article.

Infographic

Cassava vs Pea raw 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.
Cassava
Cassava
1
:
9
Pea raw
Pea raw
Contains more Potassium +11.1%
Contains more Calcium +56.3%
Contains more Iron +444.4%
Contains more Magnesium +57.1%
Contains more Phosphorus +300%
Contains less Sodium -64.3%
Contains more Zinc +264.7%
Contains more Copper +76%
Contains more Selenium +157.1%
Equal in Potassium - 244
Equal in Manganese - 0.41
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Contains more Potassium +11.1%
Contains more Calcium +56.3%
Contains more Iron +444.4%
Contains more Magnesium +57.1%
Contains more Phosphorus +300%
Contains less Sodium -64.3%
Contains more Zinc +264.7%
Contains more Copper +76%
Contains more Selenium +157.1%
Equal in Potassium - 244
Equal in Manganese - 0.41

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.
Cassava
Cassava
2
:
8
Pea raw
Pea raw
Contains more Vitamin E +46.2%
Contains more Vitamin A +5784.6%
Contains more Vitamin C +94.2%
Contains more Vitamin B1 +205.7%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +144.7%
Contains more Vitamin B6 +92%
Contains more Folate +140.7%
Contains more Vitamin K +1205.3%
Equal in Vitamin B5 - 0.104
Cassava
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%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Contains more Vitamin E +46.2%
Contains more Vitamin A +5784.6%
Contains more Vitamin C +94.2%
Contains more Vitamin B1 +205.7%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +144.7%
Contains more Vitamin B6 +92%
Contains more Folate +140.7%
Contains more Vitamin K +1205.3%
Equal in Vitamin B5 - 0.104

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
1
:
4
Pea raw
Pea raw
Contains more Carbs +163.4%
Contains more Protein +298.5%
Contains more Fats +42.9%
Contains more Water +32.1%
Contains more Other +40.3%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more Carbs +163.4%
Contains more Protein +298.5%
Contains more Fats +42.9%
Contains more Water +32.1%
Contains more Other +40.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Pea raw
Pea raw
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +289.6%
Equal in Saturated Fat - 0.071
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +289.6%
Equal in Saturated Fat - 0.071

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Pea raw Opinion
Net carbs 36.26g 8.75g Cassava
Protein 1.36g 5.42g Pea raw
Fats 0.28g 0.4g Pea raw
Carbs 38.06g 14.45g Cassava
Calories 160kcal 81kcal Cassava
Fructose 0.39g Pea raw
Sugar 1.7g 5.67g Cassava
Fiber 1.8g 5.7g Pea raw
Calcium 16mg 25mg Pea raw
Iron 0.27mg 1.47mg Pea raw
Magnesium 21mg 33mg Pea raw
Phosphorus 27mg 108mg Pea raw
Potassium 271mg 244mg Cassava
Sodium 14mg 5mg Pea raw
Zinc 0.34mg 1.24mg Pea raw
Copper 0.1mg 0.176mg Pea raw
Manganese 0.384mg 0.41mg Pea raw
Selenium 0.7µg 1.8µg Pea raw
Vitamin A 13IU 765IU Pea raw
Vitamin A RAE 1µg 38µg Pea raw
Vitamin E 0.19mg 0.13mg Cassava
Vitamin C 20.6mg 40mg Pea raw
Vitamin B1 0.087mg 0.266mg Pea raw
Vitamin B2 0.048mg 0.132mg Pea raw
Vitamin B3 0.854mg 2.09mg Pea raw
Vitamin B5 0.107mg 0.104mg Cassava
Vitamin B6 0.088mg 0.169mg Pea raw
Folate 27µg 65µg Pea raw
Vitamin K 1.9µg 24.8µg Pea raw
Tryptophan 0.019mg 0.037mg Pea raw
Threonine 0.028mg 0.203mg Pea raw
Isoleucine 0.027mg 0.195mg Pea raw
Leucine 0.039mg 0.323mg Pea raw
Lysine 0.044mg 0.317mg Pea raw
Methionine 0.011mg 0.082mg Pea raw
Phenylalanine 0.026mg 0.2mg Pea raw
Valine 0.035mg 0.235mg Pea raw
Histidine 0.02mg 0.107mg Pea raw
Saturated Fat 0.074g 0.071g Pea raw
Monounsaturated Fat 0.075g 0.035g Cassava
Polyunsaturated fat 0.048g 0.187g Pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Pea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Pea raw
Minerals Daily Need Coverage Score
16%
Cassava
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 3.97g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.