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  6. Omelette vs. Cassava

Omelette vs. Cassava — In-Depth Nutrition Comparison

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The main differences between Omelette and Cassava

  • Omelette has more Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, and Vitamin A RAE, however, Cassava has more Vitamin C.
  • Daily need coverage for Cholesterol from Omelette is 104% higher.
  • Cassava is lower in Cholesterol.

Food types used in this article are Egg, whole, cooked, omelet and Cassava, raw.

Infographic

Omelette 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.
Omelette
Omelette
5
:
5
Cassava
Cassava
Contains more Calcium +200%
Contains more Iron +448.1%
Contains more Phosphorus +518.5%
Contains more Zinc +220.6%
Contains more Selenium +3585.7%
Contains more Magnesium +90.9%
Contains more Potassium +131.6%
Contains less Sodium -91%
Contains more Copper +58.7%
Contains more Manganese +1500%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +200%
Contains more Iron +448.1%
Contains more Phosphorus +518.5%
Contains more Zinc +220.6%
Contains more Selenium +3585.7%
Contains more Magnesium +90.9%
Contains more Potassium +131.6%
Contains less Sodium -91%
Contains more Copper +58.7%
Contains more Manganese +1500%

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.
Omelette
Omelette
9
:
3
Cassava
Cassava
Contains more Vitamin A +4646.2%
Contains more Vitamin E +578.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +704.2%
Contains more Vitamin B5 +1104.7%
Contains more Vitamin B6 +62.5%
Contains more Folate +44.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +136.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B3 +1234.4%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
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 +4646.2%
Contains more Vitamin E +578.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +704.2%
Contains more Vitamin B5 +1104.7%
Contains more Vitamin B6 +62.5%
Contains more Folate +44.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +136.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B3 +1234.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
4
:
1
Cassava
Cassava
Contains more Protein +677.2%
Contains more Fats +4064.3%
Contains more Water +27.6%
Contains more Other +61.3%
Contains more Carbs +5846.9%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +677.2%
Contains more Fats +4064.3%
Contains more Water +27.6%
Contains more Other +61.3%
Contains more Carbs +5846.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Cassava
Cassava
Contains more Monounsaturated Fat +6357.3%
Contains more Polyunsaturated fat +5550%
Contains less Saturated Fat -97.8%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +6357.3%
Contains more Polyunsaturated fat +5550%
Contains less Saturated Fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Cassava Opinion
Net carbs 0.64g 36.26g Cassava
Protein 10.57g 1.36g Omelette
Fats 11.66g 0.28g Omelette
Carbs 0.64g 38.06g Cassava
Calories 154kcal 160kcal Cassava
Sugar 0.31g 1.7g Omelette
Fiber 0g 1.8g Cassava
Calcium 48mg 16mg Omelette
Iron 1.48mg 0.27mg Omelette
Magnesium 11mg 21mg Cassava
Phosphorus 167mg 27mg Omelette
Potassium 117mg 271mg Cassava
Sodium 155mg 14mg Cassava
Zinc 1.09mg 0.34mg Omelette
Copper 0.063mg 0.1mg Cassava
Manganese 0.024mg 0.384mg Cassava
Selenium 25.8µg 0.7µg Omelette
Vitamin A 617IU 13IU Omelette
Vitamin A RAE 172µg 1µg Omelette
Vitamin E 1.29mg 0.19mg Omelette
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin C 0mg 20.6mg Cassava
Vitamin B1 0.034mg 0.087mg Cassava
Vitamin B2 0.386mg 0.048mg Omelette
Vitamin B3 0.064mg 0.854mg Cassava
Vitamin B5 1.289mg 0.107mg Omelette
Vitamin B6 0.143mg 0.088mg Omelette
Folate 39µg 27µg Omelette
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 1.9µg Omelette
Tryptophan 0.14mg 0.019mg Omelette
Threonine 0.467mg 0.028mg Omelette
Isoleucine 0.565mg 0.027mg Omelette
Leucine 0.913mg 0.039mg Omelette
Lysine 0.767mg 0.044mg Omelette
Methionine 0.319mg 0.011mg Omelette
Phenylalanine 0.572mg 0.026mg Omelette
Valine 0.722mg 0.035mg Omelette
Histidine 0.26mg 0.02mg Omelette
Cholesterol 313mg 0mg Cassava
Trans Fat 0.709g 0g Cassava
Saturated Fat 3.319g 0.074g Cassava
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0.075g Omelette
Polyunsaturated fat 2.712g 0.048g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette 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
38%
Omelette
14%
Cassava
Minerals Daily Need Coverage Score
37%
Omelette
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 1.39g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 94)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 141mg)
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 3.245g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.8)
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

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.