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 for vitamin A, 85% 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 has a higher glycemic index (94) than vegetable (66).
Cassava, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.
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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.
| Contains more PotassiumPotassium | +60.4% |
| Contains more CopperCopper | +20.5% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more CalciumCalcium | +56.3% |
| Contains more IronIron | +203.7% |
| Contains more ZincZinc | +44.1% |
| Contains more PhosphorusPhosphorus | +88.9% |
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.
| Contains more Vitamin CVitamin C | +543.8% |
| Contains more Vitamin B1Vitamin B1 | +22.5% |
| Contains more Vitamin B6Vitamin B6 | +18.9% |
| Contains more FolateFolate | +42.1% |
| Contains more Vitamin AVitamin A | +21300% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B5Vitamin B5 | +41.1% |
| Contains more Vitamin KVitamin K | +1136.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +86.7% |
| Contains more CarbsCarbs | +190.8% |
| Contains more ProteinProtein | +110.3% |
| Contains more WaterWater | +39.5% |
~equal in
Other
~0.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +650% |
| Contains less Sat. FatSaturated fat | -58.1% |
| Contains more Poly. FatPolyunsaturated fat | +50% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 1µg | 214µg | 24% |
| Vitamin C | 20.6mg | 3.2mg | 19% |
| Vitamin K | 1.9µg | 23.5µg | 18% |
| Fiber | 1.8g | 4.4g | 10% |
| Carbs | 38.06g | 13.09g | 8% |
| Iron | 0.27mg | 0.82mg | 7% |
| Vitamin B2 | 0.048mg | 0.12mg | 6% |
| Calories | 160kcal | 65kcal | 5% |
| Potassium | 271mg | 169mg | 3% |
| Protein | 1.36g | 2.86g | 3% |
| Phosphorus | 27mg | 51mg | 3% |
| Folate | 27µg | 19µg | 2% |
| Copper | 0.1mg | 0.083mg | 2% |
| Vitamin B6 | 0.088mg | 0.074mg | 1% |
| Vitamin B5 | 0.107mg | 0.151mg | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Vitamin B1 | 0.087mg | 0.071mg | 1% |
| Vitamin E | 0.19mg | 0.38mg | 1% |
| Sodium | 14mg | 35mg | 1% |
| Zinc | 0.34mg | 0.49mg | 1% |
| Calcium | 16mg | 25mg | 1% |
| Fats | 0.28g | 0.15g | 0% |
| Net carbs | 36.26g | 8.69g | N/A |
| Magnesium | 21mg | 22mg | 0% |
| Sugar | 1.7g | 3.12g | N/A |
| Manganese | 0.384mg | 0.379mg | 0% |
| Vitamin B3 | 0.854mg | 0.851mg | 0% |
| Saturated fat | 0.074g | 0.031g | 0% |
| Choline | 23.7mg | 24.1mg | 0% |
| Monounsaturated fat | 0.075g | 0.01g | 0% |
| Polyunsaturated fat | 0.048g | 0.072g | 0% |
| Tryptophan | 0.019mg | 0.029mg | 0% |
| Threonine | 0.028mg | 0.115mg | 0% |
| Isoleucine | 0.027mg | 0.139mg | 0% |
| Leucine | 0.039mg | 0.19mg | 0% |
| Lysine | 0.044mg | 0.17mg | 0% |
| Methionine | 0.011mg | 0.034mg | 0% |
| Phenylalanine | 0.026mg | 0.12mg | 0% |
| Valine | 0.035mg | 0.149mg | 0% |
| Histidine | 0.02mg | 0.073mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
16%
19%
Comparison summary
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.043g)
Which food is lower in glycemic index?
Vegetable is lower in glycemic index (difference - 28)
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 21mg)
Which food is cheaper?
Cassava is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.