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Cassava vs. Vegetable oil — In-Depth Nutrition Comparison

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How are cassava and vegetable oil different?

  • Cassava is higher in vitamin C, manganese, copper, potassium, vitamin B1, fiber, and vitamin B6; however, vegetable oil is richer in vitamin E and vitamin K.
  • Daily need coverage for vitamin E for vegetable oil is 97% higher.
  • Cassava has less saturated fat.
  • Vegetable oil has a lower glycemic index (0) than cassava (94).

Cassava, raw and Oil, corn, peanut, and olive are the varieties used in this article.

Infographic

Cassava vs Vegetable oil 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +107.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +1600%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +11750%
Contains more Vitamin EVitamin E +7678.9%
Contains more Vitamin KVitamin K +1005.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +35614.3%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +63944%
Contains more Poly. FatPolyunsaturated fat +68718.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Vegetable oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cassava Vegetable oil DV% diff.
Polyunsaturated fat 0.048g 33.033g 220%
Fats 0.28g 100g 153%
Monounsaturated fat 0.075g 48.033g 120%
Vitamin E 0.19mg 14.78mg 97%
Saturated fat 0.074g 14.367g 65%
Calories 160kcal 884kcal 36%
Vitamin C 20.6mg 0mg 23%
Manganese 0.384mg 0mg 17%
Vitamin K 1.9µg 21µg 16%
Carbs 38.06g 0g 13%
Copper 0.1mg 0mg 11%
Potassium 271mg 0mg 8%
Folate 27µg 0µg 7%
Vitamin B6 0.088mg 0mg 7%
Vitamin B1 0.087mg 0mg 7%
Fiber 1.8g 0g 7%
Magnesium 21mg 0mg 5%
Vitamin B3 0.854mg 0mg 5%
Choline 23.7mg 0.2mg 4%
Phosphorus 27mg 0mg 4%
Vitamin B2 0.048mg 0mg 4%
Zinc 0.34mg 0.02mg 3%
Protein 1.36g 0g 3%
Iron 0.27mg 0.13mg 2%
Vitamin B5 0.107mg 0mg 2%
Calcium 16mg 0mg 2%
Sodium 14mg 0mg 1%
Selenium 0.7µg 0µg 1%
Net carbs 36.26g 0g N/A
Sugar 1.7g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Vegetable oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Cassava
27%
Vegetable oil
Minerals Daily Need Coverage Score
16%
Cassava
1%
Vegetable oil

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 94)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 14.293g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.1)
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)

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.