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Cassava vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between cassava and sunflower seeds

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, iron, and folate in sunflower seeds is higher than in cassava.
  • Sunflower seeds cover your daily vitamin E needs 233% more than cassava.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Cassava, raw and Seeds, sunflower seed kernels, dried.

Infographic

Cassava vs Sunflower seeds 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" 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1447.6%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +138%
Contains more IronIron +1844.4%
Contains more CopperCopper +1700%
Contains more ZincZinc +1370.6%
Contains more PhosphorusPhosphorus +2344.4%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +407.8%
Contains more SeleniumSelenium +7471.4%

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 Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1371.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +18410.5%
Contains more Vitamin B1Vitamin B1 +1601.1%
Contains more Vitamin B2Vitamin B2 +639.6%
Contains more Vitamin B3Vitamin B3 +876%
Contains more Vitamin B5Vitamin B5 +956.1%
Contains more Vitamin B6Vitamin B6 +1428.4%
Contains more FolateFolate +740.7%
Contains more CholineCholine +132.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +90.3%
Contains more WaterWater +1161.7%
Contains more ProteinProtein +1427.9%
Contains more FatsFats +18278.6%
Contains more OtherOther +388.7%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +24604%
Contains more Poly. FatPolyunsaturated fat +48102.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Sunflower seeds DV% diff.
Vitamin E 0.19mg 35.17mg 233%
Copper 0.1mg 1.8mg 189%
Polyunsaturated fat 0.048g 23.137g 154%
Vitamin B1 0.087mg 1.48mg 116%
Vitamin B6 0.088mg 1.345mg 97%
Selenium 0.7µg 53µg 95%
Phosphorus 27mg 660mg 90%
Fats 0.28g 51.46g 79%
Magnesium 21mg 325mg 72%
Manganese 0.384mg 1.95mg 68%
Iron 0.27mg 5.25mg 62%
Folate 27µg 227µg 50%
Vitamin B3 0.854mg 8.335mg 47%
Monounsaturated fat 0.075g 18.528g 46%
Zinc 0.34mg 5mg 42%
Protein 1.36g 20.78g 39%
Fiber 1.8g 8.6g 27%
Vitamin B2 0.048mg 0.355mg 24%
Calories 160kcal 584kcal 21%
Vitamin C 20.6mg 1.4mg 21%
Vitamin B5 0.107mg 1.13mg 20%
Saturated fat 0.074g 4.455g 20%
Potassium 271mg 645mg 11%
Calcium 16mg 78mg 6%
Carbs 38.06g 20g 6%
Choline 23.7mg 55.1mg 6%
Vitamin K 1.9µg 0µg 2%
Net carbs 36.26g 11.4g N/A
Sugar 1.7g 2.62g N/A
Sodium 14mg 9mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.019mg 0.348mg 0%
Threonine 0.028mg 0.928mg 0%
Isoleucine 0.027mg 1.139mg 0%
Leucine 0.039mg 1.659mg 0%
Lysine 0.044mg 0.937mg 0%
Methionine 0.011mg 0.494mg 0%
Phenylalanine 0.026mg 1.169mg 0%
Valine 0.035mg 1.315mg 0%
Histidine 0.02mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
16%
Cassava
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.92g)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 4.381g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.4)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.