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  6. Cassava vs. Plantain chips

Cassava vs. Plantain chips — In-Depth Nutrition Comparison

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Differences between cassava and plantain chips

  • Cassava contains less vitamin E, vitamin B6, vitamin A, vitamin K, vitamin B5, potassium, vitamin C, magnesium, and copper than plantain chips.
  • Plantain chips' daily need coverage for saturated fat is 41% higher.
  • The amount of saturated fat in cassava is lower.
  • Plantain chips have a lower glycemic index. The glycemic index of plantain chips is 45, while the glycemic index of cassava is 94.

The food types used in this comparison are Cassava, raw and Snacks, plantain chips, salted.

Infographic

Cassava vs Plantain chips 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 2.7% 69% 36% 66% 10% 33% 26% 36% 2.2%
Contains more CalciumCalcium +77.8%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +39.1%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +238.1%
Contains more PotassiumPotassium +190%
Contains more IronIron +259.3%
Contains more CopperCopper +98%
Contains more PhosphorusPhosphorus +188.9%
~equal in Zinc ~0.37mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 107% 23% 101% 0% 16% 9.2% 15% 66% 106% 0% 72% 26%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin CVitamin C +55.8%
Contains more Vitamin AVitamin A +6800%
Contains more Vitamin EVitamin E +2552.6%
Contains more Vitamin B5Vitamin B5 +928%
Contains more Vitamin B6Vitamin B6 +422.7%
Contains more Vitamin KVitamin K +1405.3%
Contains more FolateFolate +29.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.802mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Plantain chips DV% diff.
Polyunsaturated fat 0.048g 11.739g 78%
Fats 0.28g 29.59g 45%
Saturated fat 0.074g 8.337g 38%
Vitamin E 0.19mg 5.04mg 32%
Vitamin B6 0.088mg 0.46mg 29%
Vitamin K 1.9µg 28.6µg 22%
Starch 50.8g 21%
Vitamin B5 0.107mg 1.1mg 20%
Calories 160kcal 531kcal 19%
Potassium 271mg 786mg 15%
Monounsaturated fat 0.075g 5.632g 14%
Vitamin C 20.6mg 32.1mg 13%
Magnesium 21mg 71mg 12%
Copper 0.1mg 0.198mg 11%
Carbs 38.06g 63.84g 9%
Iron 0.27mg 0.97mg 9%
Sodium 14mg 202mg 8%
Vitamin A 1µg 69µg 8%
Fiber 1.8g 3.5g 7%
Phosphorus 27mg 78mg 7%
Manganese 0.384mg 0.276mg 5%
Choline 23.7mg 0mg 4%
Protein 1.36g 2.28g 2%
Vitamin B1 0.087mg 0.065mg 2%
Folate 27µg 35µg 2%
Calcium 16mg 9mg 1%
Selenium 0.7µg 0.4µg 1%
Vitamin B2 0.048mg 0.04mg 1%
Net carbs 36.26g 60.34g N/A
Sugar 1.7g 0.92g N/A
Zinc 0.34mg 0.37mg 0%
Vitamin B3 0.854mg 0.802mg 0%
Trans fat 0g 0.185g N/A
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%
Omega-3 - EPA 0g 0.028g N/A
Omega-3 - ALA 0.078g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
2% 30% 64% 2% 2%
Protein: 2.28 g
Fats: 29.59 g
Carbs: 63.84 g
Water: 2.09 g
Other: 2.2 g
Contains more WaterWater +2755.5%
Contains more ProteinProtein +67.6%
Contains more FatsFats +10467.9%
Contains more CarbsCarbs +67.7%
Contains more OtherOther +254.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
32% 22% 46%
Saturated fat: Sat. Fat 8.337 g
Monounsaturated fat: Mono. Fat 5.632 g
Polyunsaturated fat: Poly. Fat 11.739 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +7409.3%
Contains more Poly. FatPolyunsaturated fat +24356.3%

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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. Plantain chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173142/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.