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Cassava vs. Whey — In-Depth Nutrition Comparison

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How are cassava and whey different?

  • Cassava is richer in vitamin C, manganese, copper, fiber, and folate, while whey is higher in vitamin B12, vitamin B2, and vitamin B5.
  • Cassava covers your daily need for vitamin C, 23% more than whey.
  • Cassava has a higher glycemic index (94) than whey (43).

Cassava, raw and Whey, sweet, fluid types were used in this article.

Infographic

Cassava vs Whey 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%
Whey
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +162.5%
Contains more PotassiumPotassium +68.3%
Contains more IronIron +350%
Contains more CopperCopper +2400%
Contains more ZincZinc +161.5%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +38300%
Contains more CalciumCalcium +193.8%
Contains more PhosphorusPhosphorus +70.4%
Contains more SeleniumSelenium +171.4%

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%
Whey
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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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +20500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +141.7%
Contains more Vitamin B3Vitamin B3 +1054.1%
Contains more Vitamin B6Vitamin B6 +183.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2600%
Contains more CholineCholine +48.1%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +229.2%
Contains more Vitamin B5Vitamin B5 +257.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cassava Whey DV% diff.
Vitamin C 20.6mg 0.1mg 23%
Manganese 0.384mg 0.001mg 17%
Vitamin B12 0µg 0.28µg 12%
Carbs 38.06g 5.14g 11%
Copper 0.1mg 0.004mg 11%
Vitamin B2 0.048mg 0.158mg 8%
Calories 160kcal 27kcal 7%
Fiber 1.8g 0g 7%
Folate 27µg 1µg 7%
Vitamin B5 0.107mg 0.383mg 6%
Vitamin B3 0.854mg 0.074mg 5%
Vitamin B6 0.088mg 0.031mg 4%
Vitamin B1 0.087mg 0.036mg 4%
Iron 0.27mg 0.06mg 3%
Phosphorus 27mg 46mg 3%
Potassium 271mg 161mg 3%
Calcium 16mg 47mg 3%
Magnesium 21mg 8mg 3%
Vitamin K 1.9µg 0µg 2%
Sodium 14mg 54mg 2%
Selenium 0.7µg 1.9µg 2%
Zinc 0.34mg 0.13mg 2%
Choline 23.7mg 16mg 1%
Saturated fat 0.074g 0.23g 1%
Vitamin E 0.19mg 0mg 1%
Protein 1.36g 0.85g 1%
Cholesterol 0mg 2mg 1%
Fats 0.28g 0.36g 0%
Net carbs 36.26g 5.14g N/A
Sugar 1.7g 5.14g N/A
Vitamin A 1µg 3µg 0%
Monounsaturated fat 0.075g 0.1g 0%
Polyunsaturated fat 0.048g 0.011g 0%
Tryptophan 0.019mg 0.013mg 0%
Threonine 0.028mg 0.054mg 0%
Isoleucine 0.027mg 0.047mg 0%
Leucine 0.039mg 0.078mg 0%
Lysine 0.044mg 0.068mg 0%
Methionine 0.011mg 0.016mg 0%
Phenylalanine 0.026mg 0.027mg 0%
Valine 0.035mg 0.046mg 0%
Histidine 0.02mg 0.016mg 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
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +60%
Contains more CarbsCarbs +640.5%
Contains more OtherOther +17%
Contains more FatsFats +28.6%
Contains more WaterWater +56%

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -67.8%
Contains more Poly. FatPolyunsaturated fat +336.4%
Contains more Mono. FatMonounsaturated fat +33.3%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.