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  6. Corn vs. Cassava

Corn vs. Cassava — In-Depth Nutrition Comparison

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Important differences between corn and cassava

  • Corn has more vitamin B5, phosphorus, vitamin B3, and vitamin A; however, cassava has more vitamin C, manganese, and copper.
  • Cassava's daily need coverage for vitamin C is 17% more.
  • Corn has 20 times more vitamin A than cassava. Corn has 263 IU of vitamin A, while cassava has 13 IU.
  • Cassava is lower in sugar.
  • Cassava has a higher glycemic index than corn.

The food varieties used in the comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Cassava, raw.

Infographic

Corn 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.
Corn
Corn
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 +23.8%
Contains more IronIron +66.7%
Contains more ZincZinc +82.4%
Contains more PhosphorusPhosphorus +185.2%
Contains less SodiumSodium -92.9%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +24.3%
Contains more CopperCopper +104.1%
Contains more ManganeseManganese +129.9%
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.
Corn
Corn
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +97.1%
Contains more Vitamin B5Vitamin B5 +640.2%
Contains more Vitamin B6Vitamin B6 +58%
Contains more Vitamin CVitamin C +274.5%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin KVitamin K +375%
Contains more FolateFolate +17.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Cassava DV% diff.
Vitamin C 5.5mg 20.6mg 17%
Vitamin B5 0.792mg 0.107mg 14%
Manganese 0.167mg 0.384mg 9%
Phosphorus 77mg 27mg 7%
Carbs 20.98g 38.06g 6%
Copper 0.049mg 0.1mg 6%
Vitamin B3 1.683mg 0.854mg 5%
Protein 3.41g 1.36g 4%
Vitamin B6 0.139mg 0.088mg 4%
Polyunsaturated fat 0.603g 0.048g 4%
Calories 96kcal 160kcal 3%
Zinc 0.62mg 0.34mg 3%
Starch 7.17g 3%
Fats 1.5g 0.28g 2%
Potassium 218mg 271mg 2%
Iron 0.45mg 0.27mg 2%
Fiber 2.4g 1.8g 2%
Magnesium 26mg 21mg 1%
Calcium 3mg 16mg 1%
Sodium 1mg 14mg 1%
Vitamin A 13µg 1µg 1%
Vitamin E 0.09mg 0.19mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B1 0.093mg 0.087mg 1%
Vitamin B2 0.057mg 0.048mg 1%
Vitamin K 0.4µg 1.9µg 1%
Folate 23µg 27µg 1%
Choline 29.1mg 23.7mg 1%
Saturated fat 0.197g 0.074g 1%
Monounsaturated fat 0.374g 0.075g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 0.85g N/A
Calories per 10 g protein 282kcal 1176kcal N/A
Weight per 100 calories 104g 63g N/A
Net carbs 18.58g 36.26g N/A
Sugar 4.54g 1.7g N/A
Tryptophan 0.023mg 0.019mg 0%
Threonine 0.133mg 0.028mg 0%
Isoleucine 0.133mg 0.027mg 0%
Leucine 0.358mg 0.039mg 0%
Lysine 0.141mg 0.044mg 0%
Methionine 0.069mg 0.011mg 0%
Phenylalanine 0.155mg 0.026mg 0%
Valine 0.191mg 0.035mg 0%
Histidine 0.091mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +150.7%
Contains more FatsFats +435.7%
Contains more WaterWater +23%
Contains more OtherOther +12.9%
Contains more CarbsCarbs +81.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 +398.7%
Contains more Poly. FatPolyunsaturated fat +1156.3%
Contains less Sat. FatSaturated fat -62.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.