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  6. Milk vs. Cassava

Milk vs. Cassava — In-Depth Nutrition Comparison

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What are the main differences between Milk and Cassava?

  • Milk is richer in Vitamin B12, Calcium, Vitamin B2, Phosphorus, Vitamin D, and Vitamin A RAE, yet Cassava is richer in Vitamin C, Manganese, Copper, and Fiber.
  • Cassava's daily need coverage for Vitamin C is 23% higher.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cassava, raw types in this comparison.

Infographic

Milk 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.
Milk
Milk
4
:
6
Cassava
Cassava
Contains more Calcium +681.3%
Contains more Phosphorus +251.9%
Contains more Zinc +23.5%
Contains more Selenium +371.4%
Contains more Iron +800%
Contains more Magnesium +90.9%
Contains more Potassium +80.7%
Contains less Sodium -68.2%
Contains more Copper +900%
Contains more Manganese +12700%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +681.3%
Contains more Phosphorus +251.9%
Contains more Zinc +23.5%
Contains more Selenium +371.4%
Contains more Iron +800%
Contains more Magnesium +90.9%
Contains more Potassium +80.7%
Contains less Sodium -68.2%
Contains more Copper +900%
Contains more Manganese +12700%

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.
Milk
Milk
5
:
7
Cassava
Cassava
Contains more Vitamin A +1407.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +285.4%
Contains more Vitamin B5 +237.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +335%
Contains more Vitamin B3 +818.3%
Contains more Vitamin B6 +137.8%
Contains more Folate +440%
Contains more Vitamin K +1800%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Cassava
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 A +1407.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +285.4%
Contains more Vitamin B5 +237.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +335%
Contains more Vitamin B3 +818.3%
Contains more Vitamin B6 +137.8%
Contains more Folate +440%
Contains more Vitamin K +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
4
:
1
Cassava
Cassava
Contains more Protein +147.8%
Contains more Fats +246.4%
Contains more Water +50.7%
Contains more Other +21%
Contains more Carbs +662.7%
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Cassava
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 +147.8%
Contains more Fats +246.4%
Contains more Water +50.7%
Contains more Other +21%
Contains more Carbs +662.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Cassava
Cassava
Contains more Monounsaturated Fat +269.3%
Contains less Saturated Fat -88.3%
Contains more Polyunsaturated fat +37.1%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +269.3%
Contains less Saturated Fat -88.3%
Contains more Polyunsaturated fat +37.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Cassava
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Milk Cassava Opinion
Net carbs 4.99g 36.26g Cassava
Protein 3.37g 1.36g Milk
Fats 0.97g 0.28g Milk
Carbs 4.99g 38.06g Cassava
Calories 42kcal 160kcal Cassava
Sugar 5.2g 1.7g Cassava
Fiber 0g 1.8g Cassava
Calcium 125mg 16mg Milk
Iron 0.03mg 0.27mg Cassava
Magnesium 11mg 21mg Cassava
Phosphorus 95mg 27mg Milk
Potassium 150mg 271mg Cassava
Sodium 44mg 14mg Cassava
Zinc 0.42mg 0.34mg Milk
Copper 0.01mg 0.1mg Cassava
Manganese 0.003mg 0.384mg Cassava
Selenium 3.3µg 0.7µg Milk
Vitamin A 196IU 13IU Milk
Vitamin A RAE 58µg 1µg Milk
Vitamin E 0.01mg 0.19mg Cassava
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin C 0mg 20.6mg Cassava
Vitamin B1 0.02mg 0.087mg Cassava
Vitamin B2 0.185mg 0.048mg Milk
Vitamin B3 0.093mg 0.854mg Cassava
Vitamin B5 0.361mg 0.107mg Milk
Vitamin B6 0.037mg 0.088mg Cassava
Folate 5µg 27µg Cassava
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 1.9µg Cassava
Tryptophan 0.043mg 0.019mg Milk
Threonine 0.143mg 0.028mg Milk
Isoleucine 0.174mg 0.027mg Milk
Leucine 0.319mg 0.039mg Milk
Lysine 0.282mg 0.044mg Milk
Methionine 0.088mg 0.011mg Milk
Phenylalanine 0.174mg 0.026mg Milk
Valine 0.22mg 0.035mg Milk
Histidine 0.101mg 0.02mg Milk
Cholesterol 5mg 0mg Cassava
Saturated Fat 0.633g 0.074g Cassava
Monounsaturated Fat 0.277g 0.075g Milk
Polyunsaturated fat 0.035g 0.048g Cassava
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Milk
14%
Cassava
Minerals Daily Need Coverage Score
14%
Milk
16%
Cassava

Comparison summary

Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 63)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 3.5g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 30mg)
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.559g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.