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  6. Cassava vs. Watermelon

Cassava vs. Watermelon — In-Depth Nutrition Comparison

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Significant differences between cassava and watermelon

  • Cassava has more manganese, vitamin C, copper, folate, and fiber; however, watermelon is richer in vitamin A.
  • Cassava covers your daily manganese needs 15% more than watermelon.
  • Watermelon has 9 times less folate than cassava. Cassava has 27µg of folate, while watermelon has 3µg.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of watermelon is 76.

Specific food types used in this comparison are Cassava, raw and Watermelon, raw.

Infographic

Cassava vs Watermelon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +142%
Contains more IronIron +12.5%
Contains more CopperCopper +138.1%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +145.5%
Contains more ManganeseManganese +910.5%
Contains more SeleniumSelenium +75%
Contains less SodiumSodium -92.9%

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.
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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin CVitamin C +154.3%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +163.6%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B3Vitamin B3 +379.8%
Contains more Vitamin B6Vitamin B6 +95.6%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +800%
Contains more CholineCholine +478%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B5Vitamin B5 +106.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Watermelon DV% diff.
Manganese 0.384mg 0.038mg 15%
Vitamin C 20.6mg 8.1mg 14%
Carbs 38.06g 7.55g 10%
Calories 160kcal 30kcal 7%
Fiber 1.8g 0.4g 6%
Folate 27µg 3µg 6%
Copper 0.1mg 0.042mg 6%
Vitamin B1 0.087mg 0.033mg 5%
Potassium 271mg 112mg 5%
Vitamin B3 0.854mg 0.178mg 4%
Choline 23.7mg 4.1mg 4%
Fructose 3.36g 4%
Magnesium 21mg 10mg 3%
Vitamin A 1µg 28µg 3%
Vitamin B6 0.088mg 0.045mg 3%
Vitamin K 1.9µg 0.1µg 2%
Phosphorus 27mg 11mg 2%
Protein 1.36g 0.61g 2%
Vitamin B2 0.048mg 0.021mg 2%
Vitamin B5 0.107mg 0.221mg 2%
Zinc 0.34mg 0.1mg 2%
Sodium 14mg 1mg 1%
Vitamin E 0.19mg 0.05mg 1%
Selenium 0.7µg 0.4µg 1%
Calcium 16mg 7mg 1%
Fats 0.28g 0.15g 0%
Net carbs 36.26g 7.15g N/A
Iron 0.27mg 0.24mg 0%
Sugar 1.7g 6.2g N/A
Saturated fat 0.074g 0.016g 0%
Monounsaturated fat 0.075g 0.037g 0%
Polyunsaturated fat 0.048g 0.05g 0%
Tryptophan 0.019mg 0.007mg 0%
Threonine 0.028mg 0.027mg 0%
Isoleucine 0.027mg 0.019mg 0%
Leucine 0.039mg 0.018mg 0%
Lysine 0.044mg 0.062mg 0%
Methionine 0.011mg 0.006mg 0%
Phenylalanine 0.026mg 0.015mg 0%
Valine 0.035mg 0.016mg 0%
Histidine 0.02mg 0.006mg 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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +123%
Contains more FatsFats +86.7%
Contains more CarbsCarbs +404.1%
Contains more OtherOther +158.3%
Contains more WaterWater +53.2%

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +102.7%
Contains less Sat. FatSaturated fat -78.4%
~equal in Polyunsaturated fat ~0.05g

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.