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  6. Watermelon vs. Cassava

Watermelon vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between watermelon and cassava

  • Watermelon has more vitamin A; however, cassava is richer in manganese, vitamin C, copper, folate, and fiber.
  • Cassava covers your daily manganese needs 15% more than watermelon.
  • Cassava has 44 times less vitamin A than watermelon. Watermelon has 569IU of vitamin A, while cassava has 13IU.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of watermelon is 76.

Specific food types used in this comparison are Watermelon, raw and Cassava, raw.

Infographic

Watermelon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
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 less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +142%
Contains more IronIron +12.5%
Contains more CopperCopper +138.1%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +145.5%
Contains more ManganeseManganese +910.5%
Contains more SeleniumSelenium +75%

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.
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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 AVitamin A +2700%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin CVitamin C +154.3%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +163.6%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B3Vitamin B3 +379.8%
Contains more Vitamin B6Vitamin B6 +95.6%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +800%
Contains more CholineCholine +478%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Cassava DV% diff.
Manganese 0.038mg 0.384mg 15%
Vitamin C 8.1mg 20.6mg 14%
Carbs 7.55g 38.06g 10%
Calories 30kcal 160kcal 7%
Fiber 0.4g 1.8g 6%
Folate 3µg 27µg 6%
Copper 0.042mg 0.1mg 6%
Vitamin B1 0.033mg 0.087mg 5%
Potassium 112mg 271mg 5%
Vitamin B3 0.178mg 0.854mg 4%
Choline 4.1mg 23.7mg 4%
Fructose 3.36g 4%
Magnesium 10mg 21mg 3%
Vitamin A 28µg 1µg 3%
Vitamin B6 0.045mg 0.088mg 3%
Vitamin K 0.1µg 1.9µg 2%
Phosphorus 11mg 27mg 2%
Protein 0.61g 1.36g 2%
Vitamin B2 0.021mg 0.048mg 2%
Vitamin B5 0.221mg 0.107mg 2%
Zinc 0.1mg 0.34mg 2%
Sodium 1mg 14mg 1%
Vitamin E 0.05mg 0.19mg 1%
Selenium 0.4µg 0.7µg 1%
Calcium 7mg 16mg 1%
Fats 0.15g 0.28g 0%
Net carbs 7.15g 36.26g N/A
Iron 0.24mg 0.27mg 0%
Sugar 6.2g 1.7g N/A
Saturated fat 0.016g 0.074g 0%
Monounsaturated fat 0.037g 0.075g 0%
Polyunsaturated fat 0.05g 0.048g 0%
Tryptophan 0.007mg 0.019mg 0%
Threonine 0.027mg 0.028mg 0%
Isoleucine 0.019mg 0.027mg 0%
Leucine 0.018mg 0.039mg 0%
Lysine 0.062mg 0.044mg 0%
Methionine 0.006mg 0.011mg 0%
Phenylalanine 0.015mg 0.026mg 0%
Valine 0.016mg 0.035mg 0%
Histidine 0.006mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 WaterWater +53.2%
Contains more ProteinProtein +123%
Contains more FatsFats +86.7%
Contains more CarbsCarbs +404.1%
Contains more OtherOther +158.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +102.7%
~equal in Polyunsaturated fat ~0.048g

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.