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  6. Garlic vs. Cassava

Garlic vs. Cassava — In-Depth Nutrition Comparison

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How are garlic and cassava different?

  • Garlic has more vitamin B6, manganese, selenium, copper, phosphorus, iron, calcium, vitamin C, vitamin B5, and vitamin B1 than cassava.
  • Daily need coverage for vitamin B6 for garlic is 88% higher.
  • Garlic contains 20 times more selenium than cassava. While garlic contains 14.2µg of selenium, cassava contains only 0.7µg.
  • Garlic has a lower glycemic index (30) than cassava (94).

Garlic, raw and Cassava, raw are the varieties used in this article.

Infographic

Garlic vs Cassava 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.
Garlic
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +19%
Contains more CalciumCalcium +1031.3%
Contains more PotassiumPotassium +48%
Contains more IronIron +529.6%
Contains more CopperCopper +199%
Contains more ZincZinc +241.2%
Contains more PhosphorusPhosphorus +466.7%
Contains more ManganeseManganese +335.4%
Contains more SeleniumSelenium +1928.6%
Contains less SodiumSodium -17.6%

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.
Garlic
Garlic
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
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 CVitamin C +51.5%
Contains more Vitamin B1Vitamin B1 +129.9%
Contains more Vitamin B2Vitamin B2 +129.2%
Contains more Vitamin B5Vitamin B5 +457%
Contains more Vitamin B6Vitamin B6 +1303.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin KVitamin K +11.8%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Cassava DV% diff.
Vitamin B6 1.235mg 0.088mg 88%
Manganese 1.672mg 0.384mg 56%
Selenium 14.2µg 0.7µg 25%
Copper 0.299mg 0.1mg 22%
Iron 1.7mg 0.27mg 18%
Phosphorus 153mg 27mg 18%
Calcium 181mg 16mg 17%
Vitamin C 31.2mg 20.6mg 12%
Protein 6.36g 1.36g 10%
Vitamin B5 0.596mg 0.107mg 10%
Vitamin B1 0.2mg 0.087mg 9%
Zinc 1.16mg 0.34mg 7%
Folate 3µg 27µg 6%
Vitamin B2 0.11mg 0.048mg 5%
Potassium 401mg 271mg 4%
Carbs 33.06g 38.06g 2%
Calories 149kcal 160kcal 1%
Magnesium 25mg 21mg 1%
Fiber 2.1g 1.8g 1%
Vitamin E 0.08mg 0.19mg 1%
Vitamin B3 0.7mg 0.854mg 1%
Polyunsaturated fat 0.249g 0.048g 1%
Protein per 100 calories 4.3g 0.85g N/A
Calories per 10 g protein 234kcal 1176kcal N/A
Weight per 100 calories 67g 63g N/A
Fats 0.5g 0.28g 0%
Net carbs 30.96g 36.26g N/A
Sugar 1g 1.7g N/A
Sodium 17mg 14mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 1.7µg 1.9µg 0%
Choline 23.2mg 23.7mg 0%
Saturated fat 0.089g 0.074g 0%
Monounsaturated fat 0.011g 0.075g 0%
Tryptophan 0.066mg 0.019mg 0%
Threonine 0.157mg 0.028mg 0%
Isoleucine 0.217mg 0.027mg 0%
Leucine 0.308mg 0.039mg 0%
Lysine 0.273mg 0.044mg 0%
Methionine 0.076mg 0.011mg 0%
Phenylalanine 0.183mg 0.026mg 0%
Valine 0.291mg 0.035mg 0%
Histidine 0.113mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 ProteinProtein +367.6%
Contains more FatsFats +78.6%
Contains more OtherOther +141.9%
Contains more CarbsCarbs +15.1%
~equal in Water ~59.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 Poly. FatPolyunsaturated fat +418.8%
Contains less Sat. FatSaturated fat -16.9%
Contains more Mono. FatMonounsaturated fat +581.8%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.