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Cassava vs Vegetable - In-Depth Nutrition Comparison

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How are Cassava and Vegetable different?

  • Cassava is richer in Vitamin C, while Vegetable is higher in Vitamin A, Vitamin K, Fiber, Iron, and Vitamin B2.
  • Vegetable covers your daily need of Vitamin A 24% more than Cassava.
  • Cassava contains 6 times more Vitamin C than Vegetable. Cassava contains 20.6mg of Vitamin C, while Vegetable contains 3.2mg.

Cassava, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.

Infographic

Cassava vs Vegetable 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 Potassium +60.4%
Contains more Copper +20.5%
Contains less Sodium -60%
Contains more Iron +203.7%
Contains more Calcium +56.3%
Contains more Zinc +44.1%
Contains more Phosphorus +88.9%
Equal in Magnesium - 22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Contains more Potassium +60.4%
Contains more Copper +20.5%
Contains less Sodium -60%
Contains more Iron +203.7%
Contains more Calcium +56.3%
Contains more Zinc +44.1%
Contains more Phosphorus +88.9%
Equal in Magnesium - 22

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 C +543.8%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +18.9%
Contains more Folate +42.1%
Contains more Vitamin A +32800%
Contains more Vitamin E +100%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +41.1%
Contains more Vitamin K +1136.8%
Equal in Vitamin B3 - 0.851
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 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Contains more Vitamin C +543.8%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +18.9%
Contains more Folate +42.1%
Contains more Vitamin A +32800%
Contains more Vitamin E +100%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +41.1%
Contains more Vitamin K +1136.8%
Equal in Vitamin B3 - 0.851

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
36
Vegetable
Mineral Summary Score
14
Cassava
17
Vegetable

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
17%
Vegetable
Carbohydrates
38%
Cassava
13%
Vegetable
Fats
1%
Cassava
1%
Vegetable

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Vegetable
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 is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 21mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Cassava Vegetable Opinion
Calories 160 65 Cassava
Protein 1.36 2.86 Vegetable
Fats 0.28 0.15 Cassava
Vitamin C 20.6 3.2 Cassava
Net carbs 36.2599983215332 8.6899995803833 Cassava
Carbs 38.06 13.09 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.82 Vegetable
Calcium 16 25 Vegetable
Potassium 271 169 Cassava
Magnesium 21 22 Vegetable
Sugar 1.7 3.12 Cassava
Fiber 1.8 4.4 Vegetable
Copper 0.1 0.083 Cassava
Zinc 0.34 0.49 Vegetable
Starch
Phosphorus 27 51 Vegetable
Sodium 14 35 Cassava
Vitamin A 13 4277 Vegetable
Vitamin E 0.19 0.38 Vegetable
Vitamin D 0 0
Vitamin B1 0.087 0.071 Cassava
Vitamin B2 0.048 0.12 Vegetable
Vitamin B3 0.854 0.851 Cassava
Vitamin B5 0.107 0.151 Vegetable
Vitamin B6 0.088 0.074 Cassava
Vitamin B12 0 0
Vitamin K 1.9 23.5 Vegetable
Folate 27 19 Cassava
Trans Fat 0 0
Saturated Fat 0.074 0.031 Vegetable
Monounsaturated Fat 0.075 0.01 Cassava
Polyunsaturated fat 0.048 0.072 Vegetable
Tryptophan 0.019 0.029 Vegetable
Threonine 0.028 0.115 Vegetable
Isoleucine 0.027 0.139 Vegetable
Leucine 0.039 0.19 Vegetable
Lysine 0.044 0.17 Vegetable
Methionine 0.011 0.034 Vegetable
Phenylalanine 0.026 0.12 Vegetable
Valine 0.035 0.149 Vegetable
Histidine 0.02 0.073 Vegetable
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.