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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 Calcium +1031.3%
Contains more Iron +529.6%
Contains more Magnesium +19%
Contains more Phosphorus +466.7%
Contains more Potassium +48%
Contains more Zinc +241.2%
Contains more Copper +199%
Contains less Sodium -17.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +1031.3%
Contains more Iron +529.6%
Contains more Magnesium +19%
Contains more Phosphorus +466.7%
Contains more Potassium +48%
Contains more Zinc +241.2%
Contains more Copper +199%
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 Folate +800%
Contains more Vitamin K +11.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 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 Folate +800%
Contains more Vitamin K +11.8%

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

All nutrients comparison - raw data values

Nutrient Garlic Cassava Opinion
Net carbs 30.96g 36.26g Cassava
Protein 6.36g 1.36g Garlic
Fats 0.5g 0.28g Garlic
Carbs 33.06g 38.06g Cassava
Calories 149kcal 160kcal Cassava
Starch g g
Fructose g g
Sugar 1g 1.7g Garlic
Fiber 2.1g 1.8g Garlic
Calcium 181mg 16mg Garlic
Iron 1.7mg 0.27mg Garlic
Magnesium 25mg 21mg Garlic
Phosphorus 153mg 27mg Garlic
Potassium 401mg 271mg Garlic
Sodium 17mg 14mg Cassava
Zinc 1.16mg 0.34mg Garlic
Copper 0.299mg 0.1mg Garlic
Vitamin A 9IU 13IU Cassava
Vitamin E 0.08mg 0.19mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 20.6mg Garlic
Vitamin B1 0.2mg 0.087mg Garlic
Vitamin B2 0.11mg 0.048mg Garlic
Vitamin B3 0.7mg 0.854mg Cassava
Vitamin B5 0.596mg 0.107mg Garlic
Vitamin B6 1.235mg 0.088mg Garlic
Folate 3µg 27µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 1.9µg Cassava
Tryptophan 0.066mg 0.019mg Garlic
Threonine 0.157mg 0.028mg Garlic
Isoleucine 0.217mg 0.027mg Garlic
Leucine 0.308mg 0.039mg Garlic
Lysine 0.273mg 0.044mg Garlic
Methionine 0.076mg 0.011mg Garlic
Phenylalanine 0.183mg 0.026mg Garlic
Valine 0.291mg 0.035mg Garlic
Histidine 0.113mg 0.02mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.074g Cassava
Monounsaturated Fat 0.011g 0.075g Cassava
Polyunsaturated fat 0.249g 0.048g Garlic

Which food is preferable for your diet?

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

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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

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.

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.