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  6. Chestnut vs. Cassava

Chestnut vs. Cassava — In-Depth Nutrition Comparison

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A recap on differences between Chestnut and Cassava

  • Cassava has less Copper, Manganese, Iron, Potassium, Vitamin B6, Phosphorus, Magnesium, Vitamin C, and Vitamin B1.
  • Chestnut covers your daily Copper needs 41% more than Cassava.
  • Cassava contains 6 times less Iron than Chestnut. Chestnut contains 1.73mg of Iron, while Cassava contains 0.27mg.

Food varieties used in this article are Nuts, chestnuts, european, boiled and steamed and Cassava, raw.

Infographic

Chestnut vs Cassava 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.
Chestnut
Chestnut
7
:
3
Cassava
Cassava
Contains more Calcium +187.5%
Contains more Iron +540.7%
Contains more Magnesium +157.1%
Contains more Phosphorus +266.7%
Contains more Potassium +163.8%
Contains more Copper +372%
Contains more Manganese +122.4%
Contains less Sodium -48.1%
Contains more Zinc +36%
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +187.5%
Contains more Iron +540.7%
Contains more Magnesium +157.1%
Contains more Phosphorus +266.7%
Contains more Potassium +163.8%
Contains more Copper +372%
Contains more Manganese +122.4%
Contains less Sodium -48.1%
Contains more Zinc +36%

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.
Chestnut
Chestnut
7
:
3
Cassava
Cassava
Contains more Vitamin A +30.8%
Contains more Vitamin C +29.6%
Contains more Vitamin B1 +70.1%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B5 +195.3%
Contains more Vitamin B6 +164.8%
Contains more Folate +40.7%
Contains more Vitamin B3 +16.8%
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Cassava
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%
Contains more Vitamin A +30.8%
Contains more Vitamin C +29.6%
Contains more Vitamin B1 +70.1%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B5 +195.3%
Contains more Vitamin B6 +164.8%
Contains more Folate +40.7%
Contains more Vitamin B3 +16.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chestnut
Chestnut
4
:
1
Cassava
Cassava
Contains more Protein +47.1%
Contains more Fats +392.9%
Contains more Water +14.2%
Contains more Other +14.5%
Contains more Carbs +37.1%
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +47.1%
Contains more Fats +392.9%
Contains more Water +14.2%
Contains more Other +14.5%
Contains more Carbs +37.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chestnut
Chestnut
2
:
1
Cassava
Cassava
Contains more Monounsaturated Fat +534.7%
Contains more Polyunsaturated fat +1035.4%
Contains less Saturated Fat -71.5%
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +534.7%
Contains more Polyunsaturated fat +1035.4%
Contains less Saturated Fat -71.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Cassava Opinion
Net carbs 27.76g 36.26g Cassava
Protein 2g 1.36g Chestnut
Fats 1.38g 0.28g Chestnut
Carbs 27.76g 38.06g Cassava
Calories 131kcal 160kcal Cassava
Sugar 1.7g Chestnut
Fiber 1.8g Cassava
Calcium 46mg 16mg Chestnut
Iron 1.73mg 0.27mg Chestnut
Magnesium 54mg 21mg Chestnut
Phosphorus 99mg 27mg Chestnut
Potassium 715mg 271mg Chestnut
Sodium 27mg 14mg Cassava
Zinc 0.25mg 0.34mg Cassava
Copper 0.472mg 0.1mg Chestnut
Manganese 0.854mg 0.384mg Chestnut
Selenium 0.7µg Cassava
Vitamin A 17IU 13IU Chestnut
Vitamin A RAE 1µg 1µg
Vitamin E 0.19mg Cassava
Vitamin C 26.7mg 20.6mg Chestnut
Vitamin B1 0.148mg 0.087mg Chestnut
Vitamin B2 0.104mg 0.048mg Chestnut
Vitamin B3 0.731mg 0.854mg Cassava
Vitamin B5 0.316mg 0.107mg Chestnut
Vitamin B6 0.233mg 0.088mg Chestnut
Folate 38µg 27µg Chestnut
Vitamin K 1.9µg Cassava
Tryptophan 0.022mg 0.019mg Chestnut
Threonine 0.071mg 0.028mg Chestnut
Isoleucine 0.079mg 0.027mg Chestnut
Leucine 0.118mg 0.039mg Chestnut
Lysine 0.118mg 0.044mg Chestnut
Methionine 0.047mg 0.011mg Chestnut
Phenylalanine 0.084mg 0.026mg Chestnut
Valine 0.112mg 0.035mg Chestnut
Histidine 0.055mg 0.02mg Chestnut
Saturated Fat 0.26g 0.074g Cassava
Monounsaturated Fat 0.476g 0.075g Chestnut
Polyunsaturated fat 0.545g 0.048g Chestnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Chestnut
14%
Cassava
Minerals Daily Need Coverage Score
50%
Chestnut
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Chestnut
Chestnut is relatively richer in minerals
Which food is richer in vitamins?
Chestnut
Chestnut is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.186g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.8)
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.