Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cassava vs Vegetable - In-Depth Nutrition Comparison

Compare

How are Cassava and Vegetable different?

  • Cassava is richer in Vitamin C, while Vegetable is higher in Vitamin A RAE, Vitamin K, Fiber, Iron, and Vitamin B2.
  • Vegetable covers your daily need of Vitamin A RAE 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
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
Contains more Potassium +60.4%
Contains less Sodium -60%
Contains more Copper +20.5%
Contains more Calcium +56.3%
Contains more Iron +203.7%
Contains more Phosphorus +88.9%
Contains more Zinc +44.1%
Equal in Magnesium - 22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Potassium +60.4%
Contains less Sodium -60%
Contains more Copper +20.5%
Contains more Calcium +56.3%
Contains more Iron +203.7%
Contains more Phosphorus +88.9%
Contains more Zinc +44.1%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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

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

All nutrients comparison - raw data values

Nutrient Cassava Vegetable Opinion
Net carbs 36.26g 8.69g Cassava
Protein 1.36g 2.86g Vegetable
Fats 0.28g 0.15g Cassava
Carbs 38.06g 13.09g Cassava
Calories 160kcal 65kcal Cassava
Starch g g
Fructose g g
Sugar 1.7g 3.12g Cassava
Fiber 1.8g 4.4g Vegetable
Calcium 16mg 25mg Vegetable
Iron 0.27mg 0.82mg Vegetable
Magnesium 21mg 22mg Vegetable
Phosphorus 27mg 51mg Vegetable
Potassium 271mg 169mg Cassava
Sodium 14mg 35mg Cassava
Zinc 0.34mg 0.49mg Vegetable
Copper 0.1mg 0.083mg Cassava
Vitamin A 13IU 4277IU Vegetable
Vitamin E 0.19mg 0.38mg Vegetable
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 3.2mg Cassava
Vitamin B1 0.087mg 0.071mg Cassava
Vitamin B2 0.048mg 0.12mg Vegetable
Vitamin B3 0.854mg 0.851mg Cassava
Vitamin B5 0.107mg 0.151mg Vegetable
Vitamin B6 0.088mg 0.074mg Cassava
Folate 27µg 19µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 23.5µg Vegetable
Tryptophan 0.019mg 0.029mg Vegetable
Threonine 0.028mg 0.115mg Vegetable
Isoleucine 0.027mg 0.139mg Vegetable
Leucine 0.039mg 0.19mg Vegetable
Lysine 0.044mg 0.17mg Vegetable
Methionine 0.011mg 0.034mg Vegetable
Phenylalanine 0.026mg 0.12mg Vegetable
Valine 0.035mg 0.149mg Vegetable
Histidine 0.02mg 0.073mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.031g Vegetable
Monounsaturated Fat 0.075g 0.01g Cassava
Polyunsaturated fat 0.048g 0.072g Vegetable

Which food is preferable for your diet?

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

People also compare

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

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 - 28)
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.

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.