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Cassava vs Peppers - In-Depth Nutrition Comparison

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The main differences between Cassava and Peppers

  • Cassava has more Manganese, however Peppers has more Vitamin C, Vitamin B6, Iron, Vitamin K, Copper, and Vitamin A.
  • Daily need coverage for Vitamin C from Peppers is 247% higher.
  • Peppers have 2 times less Choline than Cassava. Cassava has 23.7mg of Choline, while Peppers have 11.1mg.

Food types used in this article are Cassava, raw and Peppers, hot chili, green, raw.

Infographic

Cassava vs Peppers 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
Contains more Zinc +13.3%
Contains more Iron +344.4%
Contains more Calcium +12.5%
Contains more Potassium +25.5%
Contains more Magnesium +19%
Contains more Copper +74%
Contains more Phosphorus +70.4%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 30% 18% 58% 9% 20% 1%
Contains more Zinc +13.3%
Contains more Iron +344.4%
Contains more Calcium +12.5%
Contains more Potassium +25.5%
Contains more Magnesium +19%
Contains more Copper +74%
Contains more Phosphorus +70.4%
Contains less Sodium -50%

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
:
Contains more Vitamin B5 +75.4%
Contains more Folate +17.4%
Contains more Vitamin C +1077.2%
Contains more Vitamin A +8969.2%
Contains more Vitamin E +263.2%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B6 +215.9%
Contains more Vitamin K +652.6%
Equal in Vitamin B1 - 0.09
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 809% 71% 14% 0% 23% 21% 18% 4% 65% 0% 36% 18%
Contains more Vitamin B5 +75.4%
Contains more Folate +17.4%
Contains more Vitamin C +1077.2%
Contains more Vitamin A +8969.2%
Contains more Vitamin E +263.2%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B6 +215.9%
Contains more Vitamin K +652.6%
Equal in Vitamin B1 - 0.09

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
90
Peppers
Mineral Summary Score
14
Cassava
23
Peppers

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
12%
Peppers
Carbohydrates
38%
Cassava
9%
Peppers
Fats
1%
Cassava
1%
Peppers

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 Peppers
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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 84)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 3.4g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cassava Peppers Opinion
Calories 160 40 Cassava
Protein 1.36 2 Peppers
Fats 0.28 0.2 Cassava
Vitamin C 20.6 242.5 Peppers
Net carbs 36.2599983215332 7.960000038146973 Cassava
Carbs 38.06 9.46 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 1.2 Peppers
Calcium 16 18 Peppers
Potassium 271 340 Peppers
Magnesium 21 25 Peppers
Sugar 1.7 5.1 Cassava
Fiber 1.8 1.5 Cassava
Copper 0.1 0.174 Peppers
Zinc 0.34 0.3 Cassava
Starch
Phosphorus 27 46 Peppers
Sodium 14 7 Peppers
Vitamin A 13 1179 Peppers
Vitamin E 0.19 0.69 Peppers
Vitamin D 0 0
Vitamin B1 0.087 0.09 Peppers
Vitamin B2 0.048 0.09 Peppers
Vitamin B3 0.854 0.95 Peppers
Vitamin B5 0.107 0.061 Cassava
Vitamin B6 0.088 0.278 Peppers
Vitamin B12 0 0
Vitamin K 1.9 14.3 Peppers
Folate 27 23 Cassava
Trans Fat 0 0
Saturated Fat 0.074 0.021 Peppers
Monounsaturated Fat 0.075 0.011 Cassava
Polyunsaturated fat 0.048 0.109 Peppers
Tryptophan 0.019 0.026 Peppers
Threonine 0.028 0.074 Peppers
Isoleucine 0.027 0.065 Peppers
Leucine 0.039 0.105 Peppers
Lysine 0.044 0.089 Peppers
Methionine 0.011 0.024 Peppers
Phenylalanine 0.026 0.062 Peppers
Valine 0.035 0.084 Peppers
Histidine 0.02 0.041 Peppers
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.