Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cassava
  5. Compare
  6. Cassava vs. Vegetable

Cassava vs. Vegetable — In-Depth Nutrition Comparison

Compare

How are cassava and vegetable different?

  • Cassava is richer in vitamin C, while vegetable is higher in vitamin A, vitamin K, fiber, iron, and vitamin B2.
  • Vegetable covers your daily need for vitamin A, 85% more than cassava.
  • Cassava contains 6 times more vitamin C than vegetable. Cassava contains 20.6mg of vitamin C, while vegetable contains 3.2mg.
  • Cassava has a higher glycemic index (94) than vegetable (66).

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

Infographic

Cassava vs Vegetable 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +60.4%
Contains more CopperCopper +20.5%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +56.3%
Contains more IronIron +203.7%
Contains more ZincZinc +44.1%
Contains more PhosphorusPhosphorus +88.9%
~equal in Magnesium ~22mg
~equal in Manganese ~0.379mg

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%
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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Contains more Vitamin CVitamin C +543.8%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more FolateFolate +42.1%
Contains more Vitamin AVitamin A +21300%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more Vitamin KVitamin K +1136.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.851mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Vegetable DV% diff.
Vitamin A 1µg 214µg 24%
Vitamin C 20.6mg 3.2mg 19%
Vitamin K 1.9µg 23.5µg 18%
Fiber 1.8g 4.4g 10%
Carbs 38.06g 13.09g 8%
Iron 0.27mg 0.82mg 7%
Vitamin B2 0.048mg 0.12mg 6%
Calories 160kcal 65kcal 5%
Protein 1.36g 2.86g 3%
Potassium 271mg 169mg 3%
Phosphorus 27mg 51mg 3%
Copper 0.1mg 0.083mg 2%
Folate 27µg 19µg 2%
Calcium 16mg 25mg 1%
Zinc 0.34mg 0.49mg 1%
Sodium 14mg 35mg 1%
Vitamin E 0.19mg 0.38mg 1%
Selenium 0.7µg 0.3µg 1%
Vitamin B1 0.087mg 0.071mg 1%
Vitamin B5 0.107mg 0.151mg 1%
Vitamin B6 0.088mg 0.074mg 1%
Protein per 100 calories 0.85g 4.4g N/A
Calories per 10 g protein 1176kcal 227kcal N/A
Weight per 100 calories 63g 154g N/A
Fats 0.28g 0.15g 0%
Net carbs 36.26g 8.69g N/A
Magnesium 21mg 22mg 0%
Sugar 1.7g 3.12g N/A
Manganese 0.384mg 0.379mg 0%
Vitamin B3 0.854mg 0.851mg 0%
Choline 23.7mg 24.1mg 0%
Saturated fat 0.074g 0.031g 0%
Monounsaturated fat 0.075g 0.01g 0%
Polyunsaturated fat 0.048g 0.072g 0%
Tryptophan 0.019mg 0.029mg 0%
Threonine 0.028mg 0.115mg 0%
Isoleucine 0.027mg 0.139mg 0%
Leucine 0.039mg 0.19mg 0%
Lysine 0.044mg 0.17mg 0%
Methionine 0.011mg 0.034mg 0%
Phenylalanine 0.026mg 0.12mg 0%
Valine 0.035mg 0.149mg 0%
Histidine 0.02mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +86.7%
Contains more CarbsCarbs +190.8%
Contains more ProteinProtein +110.3%
Contains more WaterWater +39.5%
~equal in Other ~0.67g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +650%
Contains less Sat. FatSaturated fat -58.1%
Contains more Poly. FatPolyunsaturated fat +50%

People also compare

Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber
Vegetable
Vegetable vs Tomato
Tomato
Vegetable
Vegetable vs Potato
Potato
Vegetable
Vegetable vs Pork Meat
Pork Meat

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