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Pea vs Cassava - In-Depth Nutrition Comparison

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How are Pea and Cassava different?

  • Pea is higher than Cassava in Vitamin C, Vitamin K, Fiber, Iron, Vitamin B1, Phosphorus, Folate, Copper, Zinc and Vitamin B3.
  • Pea covers your daily need of Vitamin C 22% more than Cassava.
  • Pea contains 13 times more Vitamin K than Cassava. Pea contains 24.8µg of Vitamin K, while Cassava contains 1.9µg.

Peas, green, raw and Cassava, raw types were used in this article.

Infographic

Pea 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
Pea
7
:
Contains more Iron +444.4%
Contains more Calcium +56.3%
Contains more Magnesium +57.1%
Contains more Copper +76%
Contains more Zinc +264.7%
Contains more Phosphorus +300%
Contains less Sodium -64.3%
Contains more Potassium +11.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 8% 22% 24% 59% 34% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +444.4%
Contains more Calcium +56.3%
Contains more Magnesium +57.1%
Contains more Copper +76%
Contains more Zinc +264.7%
Contains more Phosphorus +300%
Contains less Sodium -64.3%
Contains more Potassium +11.1%

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
Pea
8
:
Contains more Vitamin C +94.2%
Contains more Vitamin A +5784.6%
Contains more Vitamin B1 +205.7%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +144.7%
Contains more Vitamin B6 +92%
Contains more Vitamin K +1205.3%
Contains more Folate +140.7%
Contains more Vitamin E +46.2%
Equal in Vitamin B5 - 0.107
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 134% 46% 3% 0% 67% 31% 40% 7% 39% 0% 62% 49%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin C +94.2%
Contains more Vitamin A +5784.6%
Contains more Vitamin B1 +205.7%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +144.7%
Contains more Vitamin B6 +92%
Contains more Vitamin K +1205.3%
Contains more Folate +140.7%
Contains more Vitamin E +46.2%
Equal in Vitamin B5 - 0.107

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Pea
14
Cassava
Mineral Summary Score
31
Pea
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 the food
Protein
33%
Pea
8%
Cassava
Carbohydrates
14%
Pea
38%
Cassava
Fats
2%
Pea
1%
Cassava

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 3.97g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pea Cassava Opinion
Calories 81 160 Cassava
Protein 5.42 1.36 Pea
Fats 0.4 0.28 Pea
Vitamin C 40 20.6 Pea
Carbs 14.45 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.27 Pea
Calcium 25 16 Pea
Potassium 244 271 Cassava
Magnesium 33 21 Pea
Sugars 5.67 1.7 Cassava
Fiber 5.7 1.8 Pea
Copper 0.176 0.1 Pea
Zinc 1.24 0.34 Pea
Starch
Phosphorus 108 27 Pea
Sodium 5 14 Pea
Vitamin A 765 13 Pea
Vitamin E 0.13 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.266 0.087 Pea
Vitamin B2 0.132 0.048 Pea
Vitamin B3 2.09 0.854 Pea
Vitamin B5 0.104 0.107 Cassava
Vitamin B6 0.169 0.088 Pea
Vitamin B12 0 0
Vitamin K 24.8 1.9 Pea
Folate 65 27 Pea
Trans Fat 0 0
Saturated Fat 0.071 0.074 Pea
Monounsaturated Fat 0.035 0.075 Cassava
Polyunsaturated fat 0.187 0.048 Pea
Tryptophan 0.037 0.019 Pea
Threonine 0.203 0.028 Pea
Isoleucine 0.195 0.027 Pea
Leucine 0.323 0.039 Pea
Lysine 0.317 0.044 Pea
Methionine 0.082 0.011 Pea
Phenylalanine 0.2 0.026 Pea
Valine 0.235 0.035 Pea
Histidine 0.107 0.02 Pea
Fructose 0.39 Pea

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 of the foods presented on this page can be found below.

  1. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.