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Tomato vs Cassava - In-Depth Nutrition Comparison

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Summary of differences between Tomato and Cassava

  • Tomato has more Vitamin K, however Cassava is higher in Manganese, and Vitamin C.
  • Cassava covers your daily need of Manganese 12% more than Tomato.
  • Tomato has 4 times more Vitamin K than Cassava. While Tomato has 7.9µg of Vitamin K, Cassava has only 1.9µg.

These are the specific foods used in this comparison Tomatoes, red, ripe, raw, year round average and Cassava, raw.

Infographic

Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
1
:
Contains less Sodium -64.3%
Contains more Calcium +60%
Contains more Magnesium +90.9%
Contains more Phosphorus +12.5%
Contains more Potassium +14.3%
Contains more Zinc +100%
Contains more Copper +69.5%
Equal in Iron - 0.27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains less Sodium -64.3%
Contains more Calcium +60%
Contains more Magnesium +90.9%
Contains more Phosphorus +12.5%
Contains more Potassium +14.3%
Contains more Zinc +100%
Contains more Copper +69.5%
Equal in Iron - 0.27

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
Tomato
3
:
Contains more Vitamin A +6307.7%
Contains more Vitamin E +184.2%
Contains more Vitamin K +315.8%
Contains more Vitamin C +50.4%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +152.6%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +20.2%
Contains more Folate +80%
Equal in Vitamin B6 - 0.088
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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 +6307.7%
Contains more Vitamin E +184.2%
Contains more Vitamin K +315.8%
Contains more Vitamin C +50.4%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +152.6%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +20.2%
Contains more Folate +80%
Equal in Vitamin B6 - 0.088

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.
Tomato Cassava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tomato Cassava Opinion
Net carbs 2.69g 36.26g Cassava
Protein 0.88g 1.36g Cassava
Fats 0.2g 0.28g Cassava
Carbs 3.89g 38.06g Cassava
Calories 18kcal 160kcal Cassava
Starch 0g g Tomato
Fructose 1.37g g Tomato
Sugar 2.63g 1.7g Cassava
Fiber 1.2g 1.8g Cassava
Calcium 10mg 16mg Cassava
Iron 0.27mg 0.27mg
Magnesium 11mg 21mg Cassava
Phosphorus 24mg 27mg Cassava
Potassium 237mg 271mg Cassava
Sodium 5mg 14mg Tomato
Zinc 0.17mg 0.34mg Cassava
Copper 0.059mg 0.1mg Cassava
Vitamin A 833IU 13IU Tomato
Vitamin E 0.54mg 0.19mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13.7mg 20.6mg Cassava
Vitamin B1 0.037mg 0.087mg Cassava
Vitamin B2 0.019mg 0.048mg Cassava
Vitamin B3 0.594mg 0.854mg Cassava
Vitamin B5 0.089mg 0.107mg Cassava
Vitamin B6 0.08mg 0.088mg Cassava
Folate 15µg 27µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 7.9µg 1.9µg Tomato
Tryptophan 0.006mg 0.019mg Cassava
Threonine 0.027mg 0.028mg Cassava
Isoleucine 0.018mg 0.027mg Cassava
Leucine 0.025mg 0.039mg Cassava
Lysine 0.027mg 0.044mg Cassava
Methionine 0.006mg 0.011mg Cassava
Phenylalanine 0.027mg 0.026mg Tomato
Valine 0.018mg 0.035mg Cassava
Histidine 0.014mg 0.02mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.074g Tomato
Monounsaturated Fat 0.031g 0.075g Cassava
Polyunsaturated fat 0.083g 0.048g Tomato

Which food is preferable for your diet?

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

People also compare

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
16
Tomato
14
Cassava
Mineral Summary Score
10
Tomato
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%
Tomato
8%
Cassava
Carbohydrates
4%
Tomato
38%
Cassava
Fats
1%
Tomato
1%
Cassava

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 71)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.93g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
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)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.