Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Cassava vs Tomato - In-Depth Nutrition Comparison

Compare

Summary of differences between Cassava and Tomato

  • Cassava has more Manganese, and Vitamin C, however Tomato is higher in Vitamin K.
  • Cassava covers your daily need of Manganese 12% more than Tomato.
  • Cassava has 4 times more Choline than Tomato. While Cassava has 23.7mg of Choline, Tomato has only 6.7mg.

These are the specific foods used in this comparison Cassava, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Cassava vs Tomato 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
:
1
Tomato
Contains more Calcium +60%
Contains more Potassium +14.3%
Contains more Magnesium +90.9%
Contains more Copper +69.5%
Contains more Zinc +100%
Contains more Phosphorus +12.5%
Contains less Sodium -64.3%
Equal in Iron - 0.27
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Calcium +60%
Contains more Potassium +14.3%
Contains more Magnesium +90.9%
Contains more Copper +69.5%
Contains more Zinc +100%
Contains more Phosphorus +12.5%
Contains less Sodium -64.3%
Equal in Iron - 0.27

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
:
3
Tomato
Contains more Vitamin C +50.4%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +152.6%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +20.2%
Contains more Folate +80%
Contains more Vitamin A +6307.7%
Contains more Vitamin E +184.2%
Contains more Vitamin K +315.8%
Equal in Vitamin B6 - 0.08
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 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin C +50.4%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +152.6%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +20.2%
Contains more Folate +80%
Contains more Vitamin A +6307.7%
Contains more Vitamin E +184.2%
Contains more Vitamin K +315.8%
Equal in Vitamin B6 - 0.08

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
16
Tomato
Mineral Summary Score
14
Cassava
10
Tomato

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%
Tomato
Carbohydrates
38%
Cassava
4%
Tomato
Fats
1%
Cassava
1%
Tomato

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 Tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.93g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Cassava Tomato Opinion
Calories 160 18 Cassava
Protein 1.36 0.88 Cassava
Fats 0.28 0.2 Cassava
Vitamin C 20.6 13.7 Cassava
Carbs 38.06 3.89 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.27
Calcium 16 10 Cassava
Potassium 271 237 Cassava
Magnesium 21 11 Cassava
Sugar 1.7 2.63 Cassava
Fiber 1.8 1.2 Cassava
Copper 0.1 0.059 Cassava
Zinc 0.34 0.17 Cassava
Starch 0 Tomato
Phosphorus 27 24 Cassava
Sodium 14 5 Tomato
Vitamin A 13 833 Tomato
Vitamin E 0.19 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.087 0.037 Cassava
Vitamin B2 0.048 0.019 Cassava
Vitamin B3 0.854 0.594 Cassava
Vitamin B5 0.107 0.089 Cassava
Vitamin B6 0.088 0.08 Cassava
Vitamin B12 0 0
Vitamin K 1.9 7.9 Tomato
Folate 27 15 Cassava
Trans Fat 0 0
Saturated Fat 0.074 0.028 Tomato
Monounsaturated Fat 0.075 0.031 Cassava
Polyunsaturated fat 0.048 0.083 Tomato
Tryptophan 0.019 0.006 Cassava
Threonine 0.028 0.027 Cassava
Isoleucine 0.027 0.018 Cassava
Leucine 0.039 0.025 Cassava
Lysine 0.044 0.027 Cassava
Methionine 0.011 0.006 Cassava
Phenylalanine 0.026 0.027 Tomato
Valine 0.035 0.018 Cassava
Histidine 0.02 0.014 Cassava
Fructose 1.37 Tomato

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.