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Olive vs Cassava - In-Depth Nutrition Comparison

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What are the differences between Olive and Cassava?

  • Olive is higher in Iron, Copper, Vitamin E , and Calcium, yet Cassava is higher in Vitamin C, Manganese, Potassium, Vitamin B1, and Folate.
  • Olive's daily need coverage for Iron is 38% more.
  • Olive has 53 times more Sodium than Cassava. While Olive has 735mg of Sodium, Cassava has only 14mg.

We used Olives, ripe, canned (small-extra large) and Cassava, raw types in this article.

Infographic

Olive vs Cassava 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
Contains more Calcium +450%
Contains more Iron +1122.2%
Contains more Copper +151%
Contains more Magnesium +425%
Contains more Phosphorus +800%
Contains more Potassium +3287.5%
Contains less Sodium -98.1%
Contains more Zinc +54.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +450%
Contains more Iron +1122.2%
Contains more Copper +151%
Contains more Magnesium +425%
Contains more Phosphorus +800%
Contains more Potassium +3287.5%
Contains less Sodium -98.1%
Contains more Zinc +54.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
Contains more Vitamin A +3000%
Contains more Vitamin E +768.4%
Contains more Vitamin C +2188.9%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2208.1%
Contains more Vitamin B5 +613.3%
Contains more Vitamin B6 +877.8%
Contains more Folate +∞%
Contains more Vitamin K +35.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +3000%
Contains more Vitamin E +768.4%
Contains more Vitamin C +2188.9%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2208.1%
Contains more Vitamin B5 +613.3%
Contains more Vitamin B6 +877.8%
Contains more Folate +∞%
Contains more Vitamin K +35.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Cassava
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Cassava Opinion
Net carbs 3.06g 36.26g Cassava
Protein 0.84g 1.36g Cassava
Fats 10.68g 0.28g Olive
Carbs 6.26g 38.06g Cassava
Calories 115kcal 160kcal Cassava
Starch g g
Fructose g g
Sugar 0g 1.7g Olive
Fiber 3.2g 1.8g Olive
Calcium 88mg 16mg Olive
Iron 3.3mg 0.27mg Olive
Magnesium 4mg 21mg Cassava
Phosphorus 3mg 27mg Cassava
Potassium 8mg 271mg Cassava
Sodium 735mg 14mg Cassava
Zinc 0.22mg 0.34mg Cassava
Copper 0.251mg 0.1mg Olive
Vitamin A 403IU 13IU Olive
Vitamin E 1.65mg 0.19mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 20.6mg Cassava
Vitamin B1 0.003mg 0.087mg Cassava
Vitamin B2 0mg 0.048mg Cassava
Vitamin B3 0.037mg 0.854mg Cassava
Vitamin B5 0.015mg 0.107mg Cassava
Vitamin B6 0.009mg 0.088mg Cassava
Folate 0µg 27µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 1.9µg Cassava
Tryptophan mg 0.019mg Cassava
Threonine 0.026mg 0.028mg Cassava
Isoleucine 0.031mg 0.027mg Olive
Leucine 0.05mg 0.039mg Olive
Lysine 0.032mg 0.044mg Cassava
Methionine 0.012mg 0.011mg Olive
Phenylalanine 0.029mg 0.026mg Olive
Valine 0.038mg 0.035mg Olive
Histidine 0.023mg 0.02mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.074g Cassava
Monounsaturated Fat 7.888g 0.075g Olive
Polyunsaturated fat 0.911g 0.048g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
14
Cassava
Mineral Summary Score
43
Olive
14
Cassava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Olive
8%
Cassava
Carbohydrates
6%
Olive
38%
Cassava
Fats
49%
Olive
1%
Cassava

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 721mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 1.341g)
Which food is lower in glycemic index?
Cassava
Cassava is lower in glycemic index (difference - 94)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $3.3)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.