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Vegetable vs Cassava - In-Depth Nutrition Comparison

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How are Vegetable and Cassava different?

  • Vegetable is richer in Vitamin A, Vitamin K, Fiber, Iron, and Vitamin B2, while Cassava is higher in Vitamin C.
  • Vegetable covers your daily need of Vitamin A 24% more than Cassava.
  • Vegetable contains 12 times more Vitamin K than Cassava. Vegetable contains 23.5µg of Vitamin K, while Cassava contains 1.9µg.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Cassava, raw types were used in this article.

Infographic

Vegetable 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
Contains more Iron +203.7%
Contains more Calcium +56.3%
Contains more Zinc +44.1%
Contains more Phosphorus +88.9%
Contains more Potassium +60.4%
Contains more Copper +20.5%
Contains less Sodium -60%
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +203.7%
Contains more Calcium +56.3%
Contains more Zinc +44.1%
Contains more Phosphorus +88.9%
Contains more Potassium +60.4%
Contains more Copper +20.5%
Contains less Sodium -60%
Equal in Magnesium - 21

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
:
Contains more Vitamin A +32800%
Contains more Vitamin E +100%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +41.1%
Contains more Vitamin K +1136.8%
Contains more Vitamin C +543.8%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +18.9%
Contains more Folate +42.1%
Equal in Vitamin B3 - 0.854
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
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 A +32800%
Contains more Vitamin E +100%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +41.1%
Contains more Vitamin K +1136.8%
Contains more Vitamin C +543.8%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +18.9%
Contains more Folate +42.1%
Equal in Vitamin B3 - 0.854

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
36
Vegetable
14
Cassava
Mineral Summary Score
17
Vegetable
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
17%
Vegetable
8%
Cassava
Carbohydrates
13%
Vegetable
38%
Cassava
Fats
1%
Vegetable
1%
Cassava

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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 is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 21mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Vegetable Cassava Opinion
Calories 65 160 Cassava
Protein 2.86 1.36 Vegetable
Fats 0.15 0.28 Cassava
Vitamin C 3.2 20.6 Cassava
Net carbs 8.6899995803833 36.2599983215332 Cassava
Carbs 13.09 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 0.27 Vegetable
Calcium 25 16 Vegetable
Potassium 169 271 Cassava
Magnesium 22 21 Vegetable
Sugar 3.12 1.7 Cassava
Fiber 4.4 1.8 Vegetable
Copper 0.083 0.1 Cassava
Zinc 0.49 0.34 Vegetable
Starch
Phosphorus 51 27 Vegetable
Sodium 35 14 Cassava
Vitamin A 4277 13 Vegetable
Vitamin E 0.38 0.19 Vegetable
Vitamin D 0 0
Vitamin B1 0.071 0.087 Cassava
Vitamin B2 0.12 0.048 Vegetable
Vitamin B3 0.851 0.854 Cassava
Vitamin B5 0.151 0.107 Vegetable
Vitamin B6 0.074 0.088 Cassava
Vitamin B12 0 0
Vitamin K 23.5 1.9 Vegetable
Folate 19 27 Cassava
Trans Fat 0 0
Saturated Fat 0.031 0.074 Vegetable
Monounsaturated Fat 0.01 0.075 Cassava
Polyunsaturated fat 0.072 0.048 Vegetable
Tryptophan 0.029 0.019 Vegetable
Threonine 0.115 0.028 Vegetable
Isoleucine 0.139 0.027 Vegetable
Leucine 0.19 0.039 Vegetable
Lysine 0.17 0.044 Vegetable
Methionine 0.034 0.011 Vegetable
Phenylalanine 0.12 0.026 Vegetable
Valine 0.149 0.035 Vegetable
Histidine 0.073 0.02 Vegetable
Fructose

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.