Coconut vs. Cassava — In-Depth Nutrition Comparison
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How are coconut and cassava different?
- Coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, and zinc, while cassava is higher in vitamin C.
- Coconut covers your daily need for saturated fat, 148% more than cassava.
- Coconut contains 14 times more selenium than cassava. Coconut contains 10.1µg of selenium, while cassava contains 0.7µg.
- Cassava is lower in saturated fat.
- Cassava has a higher glycemic index (94) than coconut (59).
Nuts, coconut meat, raw and Cassava, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more PotassiumPotassium | +31.4% |
| Contains more IronIron | +800% |
| Contains more CopperCopper | +335% |
| Contains more ZincZinc | +223.5% |
| Contains more PhosphorusPhosphorus | +318.5% |
| Contains more ManganeseManganese | +290.6% |
| Contains more SeleniumSelenium | +1342.9% |
| Contains more CalciumCalcium | +14.3% |
| Contains less SodiumSodium | -30% |
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.
| Contains more Vitamin EVitamin E | +26.3% |
| Contains more Vitamin B5Vitamin B5 | +180.4% |
| Contains more Vitamin CVitamin C | +524.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +31.8% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +58.1% |
| Contains more Vitamin B6Vitamin B6 | +63% |
| Contains more Vitamin KVitamin K | +850% |
| Contains more CholineCholine | +95.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.074g | 135% |
| Fats | 33.49g | 0.28g | 51% |
| Manganese | 1.5mg | 0.384mg | 49% |
| Copper | 0.435mg | 0.1mg | 37% |
| Fiber | 9g | 1.8g | 29% |
| Iron | 2.43mg | 0.27mg | 27% |
| Vitamin C | 3.3mg | 20.6mg | 19% |
| Selenium | 10.1µg | 0.7µg | 17% |
| Phosphorus | 113mg | 27mg | 12% |
| Calories | 354kcal | 160kcal | 10% |
| Carbs | 15.23g | 38.06g | 8% |
| Zinc | 1.1mg | 0.34mg | 7% |
| Vitamin B5 | 0.3mg | 0.107mg | 4% |
| Protein | 3.33g | 1.36g | 4% |
| Potassium | 356mg | 271mg | 3% |
| Monounsaturated fat | 1.425g | 0.075g | 3% |
| Magnesium | 32mg | 21mg | 3% |
| Vitamin B6 | 0.054mg | 0.088mg | 3% |
| Vitamin B3 | 0.54mg | 0.854mg | 2% |
| Choline | 12.1mg | 23.7mg | 2% |
| Polyunsaturated fat | 0.366g | 0.048g | 2% |
| Vitamin B1 | 0.066mg | 0.087mg | 2% |
| Vitamin B2 | 0.02mg | 0.048mg | 2% |
| Vitamin K | 0.2µg | 1.9µg | 1% |
| Net carbs | 6.23g | 36.26g | N/A |
| Calcium | 14mg | 16mg | 0% |
| Sugar | 6.23g | 1.7g | N/A |
| Sodium | 20mg | 14mg | 0% |
| Vitamin E | 0.24mg | 0.19mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Folate | 26µg | 27µg | 0% |
| Tryptophan | 0.039mg | 0.019mg | 0% |
| Threonine | 0.121mg | 0.028mg | 0% |
| Isoleucine | 0.131mg | 0.027mg | 0% |
| Leucine | 0.247mg | 0.039mg | 0% |
| Lysine | 0.147mg | 0.044mg | 0% |
| Methionine | 0.062mg | 0.011mg | 0% |
| Phenylalanine | 0.169mg | 0.026mg | 0% |
| Valine | 0.202mg | 0.035mg | 0% |
| Histidine | 0.077mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +144.9% |
| Contains more FatsFats | +11860.7% |
| Contains more OtherOther | +54.8% |
| Contains more CarbsCarbs | +149.9% |
| Contains more WaterWater | +27% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1800% |
| Contains more Poly. FatPolyunsaturated fat | +662.5% |
| Contains less Sat. FatSaturated fat | -99.8% |
