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  6. Tomato vs. Cassava

Tomato vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between tomatoes and cassava

  • Tomatoes have more vitamin K; however, cassava is higher in manganese, carbs, and vitamin C.
  • Cassava covers your daily need for manganese 12% more than tomatoes.
  • Tomatoes have 4 times more vitamin K than cassava. While tomatoes have 7.9µg of vitamin K, cassava has only 1.9µg.
  • The glycemic index of cassava is higher.

These are the specific foods used in this comparison Tomatoes, red, ripe, raw, year round average and Cassava, raw.

Infographic

Tomato vs Cassava infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Tomato
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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 less SodiumSodium -64.3%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +14.3%
Contains more CopperCopper +69.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +12.5%
Contains more ManganeseManganese +236.8%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.27mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tomato
Tomato
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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
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 +4100%
Contains more Vitamin EVitamin E +184.2%
Contains more Vitamin KVitamin K +315.8%
Contains more Vitamin CVitamin C +50.4%
Contains more Vitamin B1Vitamin B1 +135.1%
Contains more Vitamin B2Vitamin B2 +152.6%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.088mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato Cassava DV% diff.
Manganese 0.114mg 0.384mg 12%
Carbs 3.89g 38.06g 11%
Vitamin C 13.7mg 20.6mg 8%
Calories 18kcal 160kcal 7%
Copper 0.059mg 0.1mg 5%
Vitamin A 42µg 1µg 5%
Vitamin K 7.9µg 1.9µg 5%
Vitamin B1 0.037mg 0.087mg 4%
Folate 15µg 27µg 3%
Choline 6.7mg 23.7mg 3%
Magnesium 11mg 21mg 2%
Fiber 1.2g 1.8g 2%
Zinc 0.17mg 0.34mg 2%
Vitamin E 0.54mg 0.19mg 2%
Vitamin B2 0.019mg 0.048mg 2%
Vitamin B3 0.594mg 0.854mg 2%
Fructose 1.37g 2%
Protein 0.88g 1.36g 1%
Calcium 10mg 16mg 1%
Potassium 237mg 271mg 1%
Selenium 0µg 0.7µg 1%
Vitamin B6 0.08mg 0.088mg 1%
Protein per 100 calories 4.9g 0.85g N/A
Calories per 10 g protein 205kcal 1176kcal N/A
Weight per 100 calories 556g 63g N/A
Fats 0.2g 0.28g 0%
Net carbs 2.69g 36.26g N/A
Iron 0.27mg 0.27mg 0%
Sugar 2.63g 1.7g N/A
Phosphorus 24mg 27mg 0%
Sodium 5mg 14mg 0%
Vitamin B5 0.089mg 0.107mg 0%
Saturated fat 0.028g 0.074g 0%
Monounsaturated fat 0.031g 0.075g 0%
Polyunsaturated fat 0.083g 0.048g 0%
Tryptophan 0.006mg 0.019mg 0%
Threonine 0.027mg 0.028mg 0%
Isoleucine 0.018mg 0.027mg 0%
Leucine 0.025mg 0.039mg 0%
Lysine 0.027mg 0.044mg 0%
Methionine 0.006mg 0.011mg 0%
Phenylalanine 0.027mg 0.026mg 0%
Valine 0.018mg 0.035mg 0%
Histidine 0.014mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 +58.4%
Contains more ProteinProtein +54.5%
Contains more FatsFats +40%
Contains more CarbsCarbs +878.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 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 -62.2%
Contains more Poly. FatPolyunsaturated fat +72.9%
Contains more Mono. FatMonounsaturated fat +141.9%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.