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  6. Cassava vs. Peas

Cassava vs. Peas — In-Depth Nutrition Comparison

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How are cassava and peas different?

  • Peas have more vitamin B5, vitamin K, iron, vitamin A, fiber, vitamin B1, phosphorus, vitamin B6, folate, and copper than cassava.
  • Daily need coverage for vitamin B5 for peas is 3058% higher.
  • Peas have a lower glycemic index (54) than cassava (94).

Cassava, raw and Peas, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Cassava vs Peas 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%
Peas
Peas
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +68.8%
Contains more IronIron +470.4%
Contains more CopperCopper +73%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +333.3%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +36.7%
Contains more SeleniumSelenium +171.4%
~equal in Potassium ~271mg

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%
Peas
Peas
8
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 47% 0% 13% 2.8% 65% 34% 38% 9180% 50% 0% 65% 47%
Contains more Vitamin CVitamin C +45.1%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin B1Vitamin B1 +197.7%
Contains more Vitamin B2Vitamin B2 +210.4%
Contains more Vitamin B3Vitamin B3 +136.7%
Contains more Vitamin B5Vitamin B5 +142890.7%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more Vitamin KVitamin K +1263.2%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Peas DV% diff.
Vitamin B5 0.107mg 153mg 3058%
Vitamin K 1.9µg 25.9µg 20%
Iron 0.27mg 1.54mg 16%
Fiber 1.8g 5.5g 15%
Vitamin B1 0.087mg 0.259mg 14%
Phosphorus 27mg 117mg 13%
Vitamin B6 0.088mg 0.216mg 10%
Folate 27µg 63µg 9%
Protein 1.36g 5.36g 8%
Copper 0.1mg 0.173mg 8%
Zinc 0.34mg 1.19mg 8%
Vitamin B2 0.048mg 0.149mg 8%
Vitamin C 20.6mg 14.2mg 7%
Carbs 38.06g 15.63g 7%
Vitamin B3 0.854mg 2.021mg 7%
Manganese 0.384mg 0.525mg 6%
Calories 160kcal 84kcal 4%
Magnesium 21mg 39mg 4%
Vitamin A 1µg 40µg 4%
Selenium 0.7µg 1.9µg 2%
Calcium 16mg 27mg 1%
Choline 23.7mg 29.7mg 1%
Fructose 0.41g 1%
Protein per 100 calories 0.85g 6.4g N/A
Calories per 10 g protein 1176kcal 157kcal N/A
Weight per 100 calories 63g 119g N/A
Fats 0.28g 0.22g 0%
Net carbs 36.26g 10.13g N/A
Potassium 271mg 271mg 0%
Sugar 1.7g 5.93g N/A
Sodium 14mg 3mg 0%
Vitamin E 0.19mg 0.14mg 0%
Saturated fat 0.074g 0.039g 0%
Monounsaturated fat 0.075g 0.019g 0%
Polyunsaturated fat 0.048g 0.102g 0%
Tryptophan 0.019mg 0.037mg 0%
Threonine 0.028mg 0.201mg 0%
Isoleucine 0.027mg 0.193mg 0%
Leucine 0.039mg 0.32mg 0%
Lysine 0.044mg 0.314mg 0%
Methionine 0.011mg 0.081mg 0%
Phenylalanine 0.026mg 0.198mg 0%
Valine 0.035mg 0.232mg 0%
Histidine 0.02mg 0.105mg 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
Peas
Peas
3
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more FatsFats +27.3%
Contains more CarbsCarbs +143.5%
Contains more ProteinProtein +294.1%
Contains more WaterWater +30.5%
Contains more OtherOther +48.4%

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
Peas
Peas
2
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +294.7%
Contains less Sat. FatSaturated fat -47.3%
Contains more Poly. FatPolyunsaturated fat +112.5%

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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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.