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  6. Cassava vs. Tomato

Cassava vs. Tomato — In-Depth Nutrition Comparison

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Summary of differences between cassava and tomatoes

  • Cassava has more manganese and vitamin C; however, tomatoes are higher in vitamin A and vitamin K.
  • Tomatoes cover your daily need for vitamin A, 16% more than cassava.
  • Cassava has 4 times more choline than tomatoes. While cassava has 23.7mg of choline, tomatoes have only 6.7mg.
  • The glycemic index of cassava is higher.

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

Infographic

Cassava vs Tomato 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%
Tomato
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +14.3%
Contains more CopperCopper +69.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +12.5%
Contains more ManganeseManganese +236.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -64.3%
~equal in Iron ~0.27mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Tomato
Tomato
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
Contains more Vitamin CVitamin C +50.4%
Contains more Vitamin B1Vitamin B1 +135.1%
Contains more Vitamin B2Vitamin B2 +152.6%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more FolateFolate +80%
Contains more Vitamin AVitamin A +4100%
Contains more Vitamin EVitamin E +184.2%
Contains more Vitamin KVitamin K +315.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Tomato DV% diff.
Manganese 0.384mg 0.114mg 12%
Carbs 38.06g 3.89g 11%
Vitamin C 20.6mg 13.7mg 8%
Calories 160kcal 18kcal 7%
Copper 0.1mg 0.059mg 5%
Vitamin A 1µg 42µg 5%
Vitamin K 1.9µg 7.9µg 5%
Vitamin B1 0.087mg 0.037mg 4%
Folate 27µg 15µg 3%
Choline 23.7mg 6.7mg 3%
Magnesium 21mg 11mg 2%
Fiber 1.8g 1.2g 2%
Zinc 0.34mg 0.17mg 2%
Vitamin E 0.19mg 0.54mg 2%
Vitamin B2 0.048mg 0.019mg 2%
Vitamin B3 0.854mg 0.594mg 2%
Fructose 1.37g 2%
Protein 1.36g 0.88g 1%
Calcium 16mg 10mg 1%
Potassium 271mg 237mg 1%
Selenium 0.7µg 0µg 1%
Vitamin B6 0.088mg 0.08mg 1%
Protein per 100 calories 0.85g 4.9g N/A
Calories per 10 g protein 1176kcal 205kcal N/A
Weight per 100 calories 63g 556g N/A
Fats 0.28g 0.2g 0%
Net carbs 36.26g 2.69g N/A
Iron 0.27mg 0.27mg 0%
Sugar 1.7g 2.63g N/A
Phosphorus 27mg 24mg 0%
Sodium 14mg 5mg 0%
Vitamin B5 0.107mg 0.089mg 0%
Saturated fat 0.074g 0.028g 0%
Monounsaturated fat 0.075g 0.031g 0%
Polyunsaturated fat 0.048g 0.083g 0%
Tryptophan 0.019mg 0.006mg 0%
Threonine 0.028mg 0.027mg 0%
Isoleucine 0.027mg 0.018mg 0%
Leucine 0.039mg 0.025mg 0%
Lysine 0.044mg 0.027mg 0%
Methionine 0.011mg 0.006mg 0%
Phenylalanine 0.026mg 0.027mg 0%
Valine 0.035mg 0.018mg 0%
Histidine 0.02mg 0.014mg 0%

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
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +54.5%
Contains more FatsFats +40%
Contains more CarbsCarbs +878.4%
Contains more OtherOther +21.6%
Contains more WaterWater +58.4%

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
Tomato
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +141.9%
Contains less Sat. FatSaturated fat -62.2%
Contains more Poly. FatPolyunsaturated fat +72.9%

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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. 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.