Oatmeal vs. Cassava — In-Depth Nutrition Comparison
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What are the differences between oatmeal and cassava?
- Oatmeal is higher in iron, vitamin B6, vitamin B1, vitamin B3, vitamin B2, vitamin A, selenium, manganese, and phosphorus, yet cassava is higher in vitamin C.
- Oatmeal's daily need coverage for iron is 71% more.
- Oatmeal has 33 times more vitamin A than cassava. While oatmeal has 433IU of vitamin A, cassava has only 13IU.
- The glycemic index of oatmeal is lower.
We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cassava, raw types in this article.
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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 MagnesiumMagnesium | +23.8% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +2107.4% |
| Contains more ZincZinc | +82.4% |
| Contains more PhosphorusPhosphorus | +185.2% |
| Contains more ManganeseManganese | +45.3% |
| Contains more SeleniumSelenium | +614.3% |
| Contains more PotassiumPotassium | +344.3% |
| Contains more CopperCopper | +51.5% |
| Contains less SodiumSodium | -71.4% |
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 AVitamin A | +12900% |
| Contains more Vitamin B1Vitamin B1 | +198.9% |
| Contains more Vitamin B2Vitamin B2 | +347.9% |
| Contains more Vitamin B3Vitamin B3 | +254.2% |
| Contains more Vitamin B5Vitamin B5 | +196.3% |
| Contains more Vitamin B6Vitamin B6 | +229.5% |
| Contains more FolateFolate | +63% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +171.4% |
| Contains more Vitamin KVitamin K | +375% |
| Contains more CholineCholine | +404.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.27mg | 71% |
| Vitamin C | 0mg | 20.6mg | 23% |
| Vitamin B6 | 0.29mg | 0.088mg | 16% |
| Vitamin B1 | 0.26mg | 0.087mg | 14% |
| Vitamin B3 | 3.025mg | 0.854mg | 14% |
| Vitamin A | 130µg | 1µg | 14% |
| Vitamin B2 | 0.215mg | 0.048mg | 13% |
| Carbs | 11.67g | 38.06g | 9% |
| Selenium | 5µg | 0.7µg | 8% |
| Manganese | 0.558mg | 0.384mg | 8% |
| Phosphorus | 77mg | 27mg | 7% |
| Calcium | 80mg | 16mg | 6% |
| Potassium | 61mg | 271mg | 6% |
| Calories | 68kcal | 160kcal | 5% |
| Starch | 10.37g | 4% | |
| Copper | 0.066mg | 0.1mg | 4% |
| Folate | 44µg | 27µg | 4% |
| Vitamin B5 | 0.317mg | 0.107mg | 4% |
| Choline | 4.7mg | 23.7mg | 3% |
| Zinc | 0.62mg | 0.34mg | 3% |
| Polyunsaturated fat | 0.426g | 0.048g | 3% |
| Fats | 1.36g | 0.28g | 2% |
| Sodium | 49mg | 14mg | 2% |
| Protein | 2.37g | 1.36g | 2% |
| Saturated fat | 0.226g | 0.074g | 1% |
| Monounsaturated fat | 0.391g | 0.075g | 1% |
| Vitamin K | 0.4µg | 1.9µg | 1% |
| Magnesium | 26mg | 21mg | 1% |
| Vitamin E | 0.07mg | 0.19mg | 1% |
| Net carbs | 9.97g | 36.26g | N/A |
| Sugar | 0.46g | 1.7g | N/A |
| Fiber | 1.7g | 1.8g | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.019mg | 0% |
| Threonine | 0.083mg | 0.028mg | 0% |
| Isoleucine | 0.105mg | 0.027mg | 0% |
| Leucine | 0.2mg | 0.039mg | 0% |
| Lysine | 0.135mg | 0.044mg | 0% |
| Methionine | 0.04mg | 0.011mg | 0% |
| Phenylalanine | 0.13mg | 0.026mg | 0% |
| Valine | 0.151mg | 0.035mg | 0% |
| Histidine | 0.057mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +74.3% |
| Contains more FatsFats | +385.7% |
| Contains more WaterWater | +40.8% |
| Contains more CarbsCarbs | +226.1% |
~equal in
Other
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +421.3% |
| Contains more Poly. FatPolyunsaturated fat | +787.5% |
| Contains less Sat. FatSaturated fat | -67.3% |
