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  6. Corn raw vs. Cassava

Corn raw vs. Cassava — In-Depth Nutrition Comparison

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Differences between corn raw and cassava

  • Corn raw has more vitamin B5, phosphorus, vitamin B3, and vitamin B1, while cassava has more vitamin C, manganese, and copper.
  • Cassava's daily need coverage for vitamin C is 15% higher.
  • Cassava contains 7 times less vitamin B5 than corn raw. Corn raw contains 0.717mg of vitamin B5, while cassava contains 0.107mg.
  • The amount of sugar in cassava is lower.
  • Corn raw has a lower glycemic index. The glycemic index of corn raw is 52, while the glycemic index of cassava is 94.

The food types used in this comparison are Corn, sweet, yellow, raw and Cassava, raw.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +76.2%
Contains more IronIron +92.6%
Contains more ZincZinc +35.3%
Contains more PhosphorusPhosphorus +229.6%
Contains more CalciumCalcium +700%
Contains more CopperCopper +85.2%
Contains more ManganeseManganese +135.6%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~271mg
~equal in Sodium ~14mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +800%
Contains more Vitamin B1Vitamin B1 +78.2%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more Vitamin B5Vitamin B5 +570.1%
Contains more FolateFolate +55.6%
Contains more Vitamin CVitamin C +202.9%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin KVitamin K +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.088mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.7mg

All nutrients comparison - raw data values

Nutrient Corn raw Cassava DV% diff.
Vitamin C 6.8mg 20.6mg 15%
Vitamin B5 0.717mg 0.107mg 12%
Manganese 0.163mg 0.384mg 10%
Phosphorus 89mg 27mg 9%
Vitamin B1 0.155mg 0.087mg 6%
Vitamin B3 1.77mg 0.854mg 6%
Carbs 18.7g 38.06g 6%
Copper 0.054mg 0.1mg 5%
Protein 3.27g 1.36g 4%
Folate 42µg 27µg 4%
Calories 86kcal 160kcal 4%
Magnesium 37mg 21mg 4%
Iron 0.52mg 0.27mg 3%
Polyunsaturated fat 0.487g 0.048g 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Fats 1.35g 0.28g 2%
Monounsaturated fat 0.432g 0.075g 1%
Vitamin K 0.3µg 1.9µg 1%
Saturated fat 0.325g 0.074g 1%
Vitamin B2 0.055mg 0.048mg 1%
Vitamin A 9µg 1µg 1%
Zinc 0.46mg 0.34mg 1%
Fiber 2g 1.8g 1%
Calcium 2mg 16mg 1%
Vitamin E 0.07mg 0.19mg 1%
Net carbs 16.7g 36.26g N/A
Potassium 270mg 271mg 0%
Sugar 6.26g 1.7g N/A
Sodium 15mg 14mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B6 0.093mg 0.088mg 0%
Choline 23mg 23.7mg 0%
Tryptophan 0.023mg 0.019mg 0%
Threonine 0.129mg 0.028mg 0%
Isoleucine 0.129mg 0.027mg 0%
Leucine 0.348mg 0.039mg 0%
Lysine 0.137mg 0.044mg 0%
Methionine 0.067mg 0.011mg 0%
Phenylalanine 0.15mg 0.026mg 0%
Valine 0.185mg 0.035mg 0%
Histidine 0.089mg 0.02mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +140.4%
Contains more FatsFats +382.1%
Contains more WaterWater +27.4%
Contains more CarbsCarbs +103.5%
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 more Mono. FatMonounsaturated fat +476%
Contains more Poly. FatPolyunsaturated fat +914.6%
Contains less Sat. FatSaturated fat -77.2%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.