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  6. Cassava vs. Carrot

Cassava vs. Carrot — In-Depth Nutrition Comparison

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How are cassava and carrots different?

  • Cassava is richer in vitamin C, manganese, carbs, and copper, while carrots are higher in vitamin A and vitamin K.
  • Carrots cover your daily need for vitamin A 93% more than cassava.
  • Cassava contains 4 times more carbs than carrots. Cassava contains 38.06g of carbs, while carrots contain 9.58g.
  • Cassava has a higher glycemic index (94) than carrots (39).

Cassava, raw and Carrots, raw types were used in this article.

Infographic

Cassava vs Carrot infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Carrot
Carrot
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +75%
Contains more CopperCopper +122.2%
Contains more ZincZinc +41.7%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +168.5%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +106.3%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +11.1%
Contains more PhosphorusPhosphorus +29.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Carrot
Carrot
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Contains more Vitamin CVitamin C +249.2%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more FolateFolate +42.1%
Contains more Vitamin AVitamin A +83400%
Contains more Vitamin EVitamin E +247.4%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more Vitamin B5Vitamin B5 +155.1%
Contains more Vitamin B6Vitamin B6 +56.8%
Contains more Vitamin KVitamin K +594.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Carrot DV% diff.
Vitamin A 1µg 835µg 93%
Vitamin C 20.6mg 5.9mg 16%
Manganese 0.384mg 0.143mg 10%
Carbs 38.06g 9.58g 9%
Vitamin K 1.9µg 13.2µg 9%
Calories 160kcal 41kcal 6%
Copper 0.1mg 0.045mg 6%
Fiber 1.8g 2.8g 4%
Vitamin B6 0.088mg 0.138mg 4%
Vitamin E 0.19mg 0.66mg 3%
Vitamin B5 0.107mg 0.273mg 3%
Choline 23.7mg 8.8mg 3%
Magnesium 21mg 12mg 2%
Calcium 16mg 33mg 2%
Sodium 14mg 69mg 2%
Vitamin B1 0.087mg 0.066mg 2%
Folate 27µg 19µg 2%
Protein 1.36g 0.93g 1%
Potassium 271mg 320mg 1%
Zinc 0.34mg 0.24mg 1%
Starch 1.43g 1%
Phosphorus 27mg 35mg 1%
Selenium 0.7µg 0.1µg 1%
Vitamin B2 0.048mg 0.058mg 1%
Vitamin B3 0.854mg 0.983mg 1%
Fructose 0.55g 1%
Protein per 100 calories 0.85g 2.3g N/A
Calories per 10 g protein 1176kcal 441kcal N/A
Weight per 100 calories 63g 244g N/A
Fats 0.28g 0.24g 0%
Net carbs 36.26g 6.78g N/A
Iron 0.27mg 0.3mg 0%
Sugar 1.7g 4.74g N/A
Saturated fat 0.074g 0.037g 0%
Monounsaturated fat 0.075g 0.014g 0%
Polyunsaturated fat 0.048g 0.117g 0%
Tryptophan 0.019mg 0.012mg 0%
Threonine 0.028mg 0.191mg 0%
Isoleucine 0.027mg 0.077mg 0%
Leucine 0.039mg 0.102mg 0%
Lysine 0.044mg 0.101mg 0%
Methionine 0.011mg 0.02mg 0%
Phenylalanine 0.026mg 0.061mg 0%
Valine 0.035mg 0.069mg 0%
Histidine 0.02mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Carrot
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +46.2%
Contains more FatsFats +16.7%
Contains more CarbsCarbs +297.3%
Contains more WaterWater +47.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Carrot
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +435.7%
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +143.8%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.