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  6. Plantain vs. Cassava

Plantain vs. Cassava — In-Depth Nutrition Comparison

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Important differences between plantains and cassava

  • Plantains have more vitamin A, vitamin B6, and potassium; however, cassava has more vitamin C.
  • Plantains' daily need coverage for vitamin A is 18% more.
  • Plantains have 8 times more sugar than cassava. Plantains have 14g of sugar, while cassava has 1.7g.
  • Cassava has a higher glycemic index than plantains.

The food varieties used in the comparison are Plantains, cooked and Cassava, raw.

Infographic

Plantain 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 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
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 more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +71.6%
Contains more IronIron +114.8%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +700%
Contains more CopperCopper +51.5%
Contains more ZincZinc +161.5%
~equal in Phosphorus ~27mg

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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin AVitamin A +4400%
Contains more Vitamin B5Vitamin B5 +117.8%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin CVitamin C +89%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B1Vitamin B1 +89.1%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin KVitamin K +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.048mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Plantain Cassava DV% diff.
Manganese 0.384mg 17%
Vitamin B6 0.24mg 0.088mg 12%
Vitamin C 10.9mg 20.6mg 11%
Potassium 465mg 271mg 6%
Vitamin A 45µg 1µg 5%
Iron 0.58mg 0.27mg 4%
Copper 0.066mg 0.1mg 4%
Magnesium 32mg 21mg 3%
Vitamin B1 0.046mg 0.087mg 3%
Vitamin B5 0.233mg 0.107mg 3%
Calories 116kcal 160kcal 2%
Carbs 31.15g 38.06g 2%
Fiber 2.3g 1.8g 2%
Zinc 0.13mg 0.34mg 2%
Choline 12.7mg 23.7mg 2%
Protein 0.79g 1.36g 1%
Calcium 2mg 16mg 1%
Selenium 1.4µg 0.7µg 1%
Vitamin B3 0.756mg 0.854mg 1%
Vitamin K 0.7µg 1.9µg 1%
Weight per 100 calories 86g 63g N/A
Fats 0.18g 0.28g 0%
Net carbs 28.85g 36.26g N/A
Sugar 14g 1.7g N/A
Phosphorus 28mg 27mg 0%
Sodium 5mg 14mg 0%
Vitamin E 0.13mg 0.19mg 0%
Vitamin B2 0.052mg 0.048mg 0%
Folate 26µg 27µg 0%
Saturated fat 0.069g 0.074g 0%
Monounsaturated fat 0.015g 0.075g 0%
Polyunsaturated fat 0.033g 0.048g 0%
Tryptophan 0.009mg 0.019mg 0%
Threonine 0.021mg 0.028mg 0%
Isoleucine 0.022mg 0.027mg 0%
Leucine 0.036mg 0.039mg 0%
Lysine 0.037mg 0.044mg 0%
Methionine 0.01mg 0.011mg 0%
Phenylalanine 0.027mg 0.026mg 0%
Valine 0.028mg 0.035mg 0%
Histidine 0.039mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 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 +12.8%
Contains more ProteinProtein +72.2%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +22.2%
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 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 more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +45.5%
~equal in Saturated fat ~0.074g

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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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.