Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Garlic vs. Cassava — In-Depth Nutrition Comparison

Compare

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
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.
Garlic
9
:
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 more Manganese +335.4%
Contains more Selenium +1928.6%
Contains less Sodium -17.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
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 more Manganese +335.4%
Contains more Selenium +1928.6%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
3
:
Contains more Protein +367.6%
Contains more Fats +78.6%
Contains more Other +141.9%
Contains more Carbs +15.1%
Equal in Water - 59.68
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 Protein +367.6%
Contains more Fats +78.6%
Contains more Other +141.9%
Contains more Carbs +15.1%
Equal in Water - 59.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
:
Contains more Polyunsaturated fat +418.8%
Contains less Saturated Fat -16.9%
Contains more Monounsaturated Fat +581.8%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +418.8%
Contains less Saturated Fat -16.9%
Contains more Monounsaturated Fat +581.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.672mg 0.384mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 13IU Cassava
Vitamin A RAE 0µg 1µg Cassava
Vitamin E 0.08mg 0.19mg Cassava
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 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
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

People also compare

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
43%
Garlic
14%
Cassava
Minerals Daily Need Coverage Score
67%
Garlic
16%
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

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. 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.