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  6. Cassava vs. Corn

Cassava vs. Corn — In-Depth Nutrition Comparison

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Important differences between cassava and corn

  • Cassava has more vitamin C, manganese, and copper; however, corn has more vitamin B5, phosphorus, vitamin B3, and vitamin A.
  • Cassava's daily need coverage for vitamin C is 17% more.
  • Cassava has 2 times more manganese than corn. Cassava has 0.384mg of manganese, while corn has 0.167mg.
  • Cassava is lower in sugar.
  • Cassava has a higher glycemic index than corn.

The food varieties used in the comparison are Cassava, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Cassava vs Corn 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" 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Corn
Corn
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +24.3%
Contains more CopperCopper +104.1%
Contains more ManganeseManganese +129.9%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +23.8%
Contains more IronIron +66.7%
Contains more ZincZinc +82.4%
Contains more PhosphorusPhosphorus +185.2%
Contains less SodiumSodium -92.9%

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 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%
Corn
Corn
5
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin CVitamin C +274.5%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin KVitamin K +375%
Contains more FolateFolate +17.4%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +97.1%
Contains more Vitamin B5Vitamin B5 +640.2%
Contains more Vitamin B6Vitamin B6 +58%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Corn DV% diff.
Vitamin C 20.6mg 5.5mg 17%
Vitamin B5 0.107mg 0.792mg 14%
Manganese 0.384mg 0.167mg 9%
Phosphorus 27mg 77mg 7%
Carbs 38.06g 20.98g 6%
Copper 0.1mg 0.049mg 6%
Vitamin B3 0.854mg 1.683mg 5%
Protein 1.36g 3.41g 4%
Vitamin B6 0.088mg 0.139mg 4%
Polyunsaturated fat 0.048g 0.603g 4%
Calories 160kcal 96kcal 3%
Zinc 0.34mg 0.62mg 3%
Starch 7.17g 3%
Fats 0.28g 1.5g 2%
Potassium 271mg 218mg 2%
Iron 0.27mg 0.45mg 2%
Fiber 1.8g 2.4g 2%
Magnesium 21mg 26mg 1%
Calcium 16mg 3mg 1%
Sodium 14mg 1mg 1%
Vitamin A 1µg 13µg 1%
Vitamin E 0.19mg 0.09mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B1 0.087mg 0.093mg 1%
Vitamin B2 0.048mg 0.057mg 1%
Vitamin K 1.9µg 0.4µg 1%
Folate 27µg 23µg 1%
Choline 23.7mg 29.1mg 1%
Saturated fat 0.074g 0.197g 1%
Monounsaturated fat 0.075g 0.374g 1%
Fructose 0.79g 1%
Protein per 100 calories 0.85g 3.6g N/A
Calories per 10 g protein 1176kcal 282kcal N/A
Weight per 100 calories 63g 104g N/A
Net carbs 36.26g 18.58g N/A
Sugar 1.7g 4.54g N/A
Tryptophan 0.019mg 0.023mg 0%
Threonine 0.028mg 0.133mg 0%
Isoleucine 0.027mg 0.133mg 0%
Leucine 0.039mg 0.358mg 0%
Lysine 0.044mg 0.141mg 0%
Methionine 0.011mg 0.069mg 0%
Phenylalanine 0.026mg 0.155mg 0%
Valine 0.035mg 0.191mg 0%
Histidine 0.02mg 0.091mg 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
Corn
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more CarbsCarbs +81.4%
Contains more ProteinProtein +150.7%
Contains more FatsFats +435.7%
Contains more WaterWater +23%
Contains more OtherOther +12.9%

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
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -62.4%
Contains more Mono. FatMonounsaturated fat +398.7%
Contains more Poly. FatPolyunsaturated fat +1156.3%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.