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Peanut vs. Cassava — In-Depth Nutrition Comparison

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Differences between peanuts and cassava

  • Cassava contains less copper, vitamin B3, manganese, vitamin E, iron, folate, phosphorus, vitamin B1, magnesium, and vitamin B5 than peanuts.
  • Peanuts' daily need coverage for copper is 116% higher.
  • Cassava contains 44 times less vitamin E than peanuts. Peanuts contain 8.33mg of vitamin E, while cassava contains 0.19mg.
  • Peanuts have a lower glycemic index. The glycemic index of peanuts is 13, while the glycemic index of cassava is 94.

The food types used in this comparison are Peanuts, all types, raw and Cassava, raw.

Infographic

Peanut 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +160.1%
Contains more IronIron +1596.3%
Contains more CopperCopper +1044%
Contains more ZincZinc +861.8%
Contains more PhosphorusPhosphorus +1292.6%
Contains more ManganeseManganese +403.6%
Contains more SeleniumSelenium +928.6%
Contains less SodiumSodium -22.2%

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.
Peanut
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin EVitamin E +4284.2%
Contains more Vitamin B1Vitamin B1 +635.6%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B3Vitamin B3 +1312.9%
Contains more Vitamin B5Vitamin B5 +1551.4%
Contains more Vitamin B6Vitamin B6 +295.5%
Contains more FolateFolate +788.9%
Contains more CholineCholine +121.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut Cassava DV% diff.
Copper 1.144mg 0.1mg 116%
Polyunsaturated fat 15.558g 0.048g 103%
Fats 49.24g 0.28g 75%
Vitamin B3 12.066mg 0.854mg 70%
Manganese 1.934mg 0.384mg 67%
Monounsaturated fat 24.426g 0.075g 61%
Vitamin E 8.33mg 0.19mg 54%
Iron 4.58mg 0.27mg 54%
Folate 240µg 27µg 53%
Phosphorus 376mg 27mg 50%
Protein 25.8g 1.36g 49%
Vitamin B1 0.64mg 0.087mg 46%
Magnesium 168mg 21mg 35%
Vitamin B5 1.767mg 0.107mg 33%
Saturated fat 6.279g 0.074g 28%
Fiber 8.5g 1.8g 27%
Zinc 3.27mg 0.34mg 27%
Vitamin C 0mg 20.6mg 23%
Vitamin B6 0.348mg 0.088mg 20%
Calories 567kcal 160kcal 20%
Potassium 705mg 271mg 13%
Selenium 7.2µg 0.7µg 12%
Calcium 92mg 16mg 8%
Vitamin B2 0.135mg 0.048mg 7%
Carbs 16.13g 38.06g 7%
Choline 52.5mg 23.7mg 5%
Vitamin K 0µg 1.9µg 2%
Net carbs 7.63g 36.26g N/A
Sugar 4.72g 1.7g N/A
Sodium 18mg 14mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.25mg 0.019mg 0%
Threonine 0.883mg 0.028mg 0%
Isoleucine 0.907mg 0.027mg 0%
Leucine 1.672mg 0.039mg 0%
Lysine 0.926mg 0.044mg 0%
Methionine 0.317mg 0.011mg 0%
Phenylalanine 1.377mg 0.026mg 0%
Valine 1.082mg 0.035mg 0%
Histidine 0.652mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +1797.1%
Contains more FatsFats +17485.7%
Contains more OtherOther +275.8%
Contains more CarbsCarbs +136%
Contains more WaterWater +818.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +32468%
Contains more Poly. FatPolyunsaturated fat +32312.5%
Contains less Sat. FatSaturated fat -98.8%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.