Kiwi vs. Cassava — In-Depth Nutrition Comparison
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Important differences between kiwi and cassava
- Kiwi has more vitamin C, vitamin K, and vitamin E; however, cassava has more manganese.
- Kiwi's daily need coverage for vitamin C is 80% more.
- Kiwi has 21 times more vitamin K than cassava. Kiwi has 40.3µg of vitamin K, while cassava has 1.9µg.
- Cassava is lower in sugar.
- Cassava has a higher glycemic index than kiwi.
The food varieties used in the comparison are Kiwifruit, green, raw and Cassava, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +112.5% |
| Contains more PotassiumPotassium | +15.1% |
| Contains more IronIron | +14.8% |
| Contains more CopperCopper | +30% |
| Contains more PhosphorusPhosphorus | +25.9% |
| Contains less SodiumSodium | -78.6% |
| Contains more MagnesiumMagnesium | +23.5% |
| Contains more ZincZinc | +142.9% |
| Contains more ManganeseManganese | +291.8% |
| Contains more SeleniumSelenium | +250% |
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 CVitamin C | +350% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin EVitamin E | +668.4% |
| Contains more Vitamin B5Vitamin B5 | +71% |
| Contains more Vitamin KVitamin K | +2021.1% |
| Contains more Vitamin B1Vitamin B1 | +222.2% |
| Contains more Vitamin B2Vitamin B2 | +92% |
| Contains more Vitamin B3Vitamin B3 | +150.4% |
| Contains more Vitamin B6Vitamin B6 | +39.7% |
| Contains more CholineCholine | +203.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +85.7% |
| Contains more WaterWater | +39.2% |
| Contains more ProteinProtein | +19.3% |
| Contains more CarbsCarbs | +159.6% |
~equal in
Other
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.8% |
| Contains more Poly. FatPolyunsaturated fat | +497.9% |
| Contains more Mono. FatMonounsaturated fat | +59.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 92.7mg | 20.6mg | 80% |
| Vitamin K | 40.3µg | 1.9µg | 32% |
| Manganese | 0.098mg | 0.384mg | 12% |
| Carbs | 14.66g | 38.06g | 8% |
| Vitamin E | 1.46mg | 0.19mg | 8% |
| Calories | 61kcal | 160kcal | 5% |
| Fiber | 3g | 1.8g | 5% |
| Vitamin B1 | 0.027mg | 0.087mg | 5% |
| Fructose | 4.35g | 5% | |
| Choline | 7.8mg | 23.7mg | 3% |
| Copper | 0.13mg | 0.1mg | 3% |
| Vitamin B3 | 0.341mg | 0.854mg | 3% |
| Vitamin B2 | 0.025mg | 0.048mg | 2% |
| Polyunsaturated fat | 0.287g | 0.048g | 2% |
| Vitamin B5 | 0.183mg | 0.107mg | 2% |
| Vitamin B6 | 0.063mg | 0.088mg | 2% |
| Zinc | 0.14mg | 0.34mg | 2% |
| Calcium | 34mg | 16mg | 2% |
| Potassium | 312mg | 271mg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Phosphorus | 34mg | 27mg | 1% |
| Folate | 25µg | 27µg | 1% |
| Magnesium | 17mg | 21mg | 1% |
| Protein | 1.14g | 1.36g | 0% |
| Fats | 0.52g | 0.28g | 0% |
| Net carbs | 11.66g | 36.26g | N/A |
| Iron | 0.31mg | 0.27mg | 0% |
| Sugar | 8.99g | 1.7g | N/A |
| Sodium | 3mg | 14mg | 0% |
| Vitamin A | 4µg | 1µg | 0% |
| Saturated fat | 0.029g | 0.074g | 0% |
| Monounsaturated fat | 0.047g | 0.075g | 0% |
| Tryptophan | 0.015mg | 0.019mg | 0% |
| Threonine | 0.047mg | 0.028mg | 0% |
| Isoleucine | 0.051mg | 0.027mg | 0% |
| Leucine | 0.066mg | 0.039mg | 0% |
| Lysine | 0.061mg | 0.044mg | 0% |
| Methionine | 0.024mg | 0.011mg | 0% |
| Phenylalanine | 0.044mg | 0.026mg | 0% |
| Valine | 0.057mg | 0.035mg | 0% |
| Histidine | 0.027mg | 0.02mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
14%
Minerals Daily Need Coverage Score
14%
16%
Comparison summary
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.045g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 36)
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 7.29g)
Which food is cheaper?
Cassava is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.