Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Cassava

Dried fruit vs. Cassava — In-Depth Nutrition Comparison

Compare

What are the main differences between dried fruit and cassava?

  • Dried fruit is richer in vitamin A, iron, vitamin E, copper, potassium, fiber, vitamin B3, and vitamin B5, yet cassava is richer in vitamin C and manganese.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Dried fruit has 23 times more vitamin E than cassava. Dried fruit has 4.33mg of vitamin E, while cassava has 0.19mg.
  • Dried fruit has a lower glycemic index than cassava.

We used Apricots, dried, sulfured, uncooked and Cassava, raw types in this comparison.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +328.8%
Contains more IronIron +885.2%
Contains more CopperCopper +243%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +163%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +214.3%
Contains more ManganeseManganese +63.4%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin EVitamin E +2178.9%
Contains more Vitamin B2Vitamin B2 +54.2%
Contains more Vitamin B3Vitamin B3 +203.2%
Contains more Vitamin B5Vitamin B5 +382.2%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin KVitamin K +63.2%
Contains more Vitamin CVitamin C +1960%
Contains more Vitamin B1Vitamin B1 +480%
Contains more FolateFolate +170%
Contains more CholineCholine +70.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +149.3%
Contains more FatsFats +82.1%
Contains more CarbsCarbs +64.6%
Contains more OtherOther +314.5%
Contains more WaterWater +93.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -77%
Contains more Poly. FatPolyunsaturated fat +54.2%
~equal in Monounsaturated fat ~0.075g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Cassava DV% diff.
Iron 2.66mg 0.27mg 30%
Vitamin E 4.33mg 0.19mg 28%
Copper 0.343mg 0.1mg 27%
Potassium 1162mg 271mg 26%
Vitamin C 1mg 20.6mg 22%
Fiber 7.3g 1.8g 22%
Vitamin A 180µg 1µg 20%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.854mg 11%
Vitamin B5 0.516mg 0.107mg 8%
Carbs 62.64g 38.06g 8%
Phosphorus 71mg 27mg 6%
Manganese 0.235mg 0.384mg 6%
Vitamin B1 0.015mg 0.087mg 6%
Calories 241kcal 160kcal 4%
Protein 3.39g 1.36g 4%
Folate 10µg 27µg 4%
Vitamin B6 0.143mg 0.088mg 4%
Calcium 55mg 16mg 4%
Magnesium 32mg 21mg 3%
Selenium 2.2µg 0.7µg 3%
Choline 13.9mg 23.7mg 2%
Vitamin B2 0.074mg 0.048mg 2%
Vitamin K 3.1µg 1.9µg 1%
Fats 0.51g 0.28g 0%
Net carbs 55.34g 36.26g N/A
Sugar 53.44g 1.7g N/A
Zinc 0.39mg 0.34mg 0%
Starch 0.35g 0%
Sodium 10mg 14mg 0%
Saturated fat 0.017g 0.074g 0%
Monounsaturated fat 0.074g 0.075g 0%
Polyunsaturated fat 0.074g 0.048g 0%
Tryptophan 0.016mg 0.019mg 0%
Threonine 0.073mg 0.028mg 0%
Isoleucine 0.063mg 0.027mg 0%
Leucine 0.105mg 0.039mg 0%
Lysine 0.083mg 0.044mg 0%
Methionine 0.015mg 0.011mg 0%
Phenylalanine 0.062mg 0.026mg 0%
Valine 0.078mg 0.035mg 0%
Histidine 0.047mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber

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
24%
Dried fruit
14%
Cassava
Minerals Daily Need Coverage Score
44%
Dried fruit
16%
Cassava

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.057g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 51.74g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.