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  6. Peas vs. Cassava

Peas vs. Cassava — In-Depth Nutrition Comparison

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How are peas and cassava 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 contain 62 times more vitamin A than cassava. While peas contain 801 IU of vitamin A, cassava contains only 13 IU.
  • Peas have a lower glycemic index (54) than cassava (94).

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

Infographic

Peas 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.
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%
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 +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.
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%
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 +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%
Contains more Vitamin CVitamin C +45.1%
Contains more Vitamin EVitamin E +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +294.1%
Contains more WaterWater +30.5%
Contains more OtherOther +48.4%
Contains more FatsFats +27.3%
Contains more CarbsCarbs +143.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 less Sat. FatSaturated fat -47.3%
Contains more Poly. FatPolyunsaturated fat +112.5%
Contains more Mono. FatMonounsaturated fat +294.7%

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