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Garlic vs Cassava - In-Depth Nutrition Comparison

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How are Garlic and Cassava different?

  • Garlic has more Vitamin B6, Manganese, Selenium, Copper, Phosphorus, Iron, Calcium, Vitamin C, Vitamin B5, and Vitamin B1 than Cassava.
  • Daily need coverage for Vitamin B6 from Garlic is 88% higher.
  • Garlic contains 20 times more Selenium than Cassava. While Garlic contains 14.2µg of Selenium, Cassava contains only 0.7µg.

Garlic, raw and Cassava, raw are the varieties used in this article.

Infographic

Garlic vs Cassava 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
7
:
Contains more Iron +529.6%
Contains more Calcium +1031.3%
Contains more Potassium +48%
Contains more Magnesium +19%
Contains more Copper +199%
Contains more Zinc +241.2%
Contains more Phosphorus +466.7%
Contains less Sodium -17.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +529.6%
Contains more Calcium +1031.3%
Contains more Potassium +48%
Contains more Magnesium +19%
Contains more Copper +199%
Contains more Zinc +241.2%
Contains more Phosphorus +466.7%
Contains less Sodium -17.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
5
:
Contains more Vitamin C +51.5%
Contains more Vitamin B1 +129.9%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +457%
Contains more Vitamin B6 +1303.4%
Contains more Vitamin A +44.4%
Contains more Vitamin E +137.5%
Contains more Vitamin B3 +22%
Contains more Vitamin K +11.8%
Contains more Folate +800%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin C +51.5%
Contains more Vitamin B1 +129.9%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +457%
Contains more Vitamin B6 +1303.4%
Contains more Vitamin A +44.4%
Contains more Vitamin E +137.5%
Contains more Vitamin B3 +22%
Contains more Vitamin K +11.8%
Contains more Folate +800%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
14
Cassava
Mineral Summary Score
46
Garlic
14
Cassava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
8%
Cassava
Carbohydrates
33%
Garlic
38%
Cassava
Fats
2%
Garlic
1%
Cassava

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Cassava
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.7g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.4)
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.

All nutrients comparison - raw data values

Nutrient Garlic Cassava Opinion
Calories 149 160 Cassava
Protein 6.36 1.36 Garlic
Fats 0.5 0.28 Garlic
Vitamin C 31.2 20.6 Garlic
Net carbs 30.959999084472656 36.2599983215332 Cassava
Carbs 33.06 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 0.27 Garlic
Calcium 181 16 Garlic
Potassium 401 271 Garlic
Magnesium 25 21 Garlic
Sugar 1 1.7 Garlic
Fiber 2.1 1.8 Garlic
Copper 0.299 0.1 Garlic
Zinc 1.16 0.34 Garlic
Starch
Phosphorus 153 27 Garlic
Sodium 17 14 Cassava
Vitamin A 9 13 Cassava
Vitamin E 0.08 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.2 0.087 Garlic
Vitamin B2 0.11 0.048 Garlic
Vitamin B3 0.7 0.854 Cassava
Vitamin B5 0.596 0.107 Garlic
Vitamin B6 1.235 0.088 Garlic
Vitamin B12 0 0
Vitamin K 1.7 1.9 Cassava
Folate 3 27 Cassava
Trans Fat 0 0
Saturated Fat 0.089 0.074 Cassava
Monounsaturated Fat 0.011 0.075 Cassava
Polyunsaturated fat 0.249 0.048 Garlic
Tryptophan 0.066 0.019 Garlic
Threonine 0.157 0.028 Garlic
Isoleucine 0.217 0.027 Garlic
Leucine 0.308 0.039 Garlic
Lysine 0.273 0.044 Garlic
Methionine 0.076 0.011 Garlic
Phenylalanine 0.183 0.026 Garlic
Valine 0.291 0.035 Garlic
Histidine 0.113 0.02 Garlic
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.