Cassava vs Corn: Nutrition & Calories Compare


Cassava vs Corn
Nutrition Facts
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Cassava vs Corn 100g Compare
per 100g | Cassava | Corn |
---|---|---|
Calories | 160 | 86 |
Carbohydrates | 38.06 g | 14.69 g |
Fat | 0.28 g | 1.63 g |
Saturated fat | 0.07 g | 0.3 g |
Dietary fiber | 1.8 g | 2.43 g |
Protein | 1.36 g | 2.79 g |
Water | 59.68 g | 80.25 g |
Calcium | 16 mg | 0.656 mg |
Iron | 0.27 mg | 0.388 mg |
Magnessium | 21 mg | 25.76 mg |
Potassium | 271 mg | 237 mg |
Vitaminium A | 13 µg | 187 µg |
Vitaminium B1 (Thiamine) | 0.087 mg | 0.079 mg |
Vitaminium B2 (riboflavin) | 0.048 mg | 0.138 mg |
Vitaminium B3 (Niacin) | 0.854 mg | 1.593 mg |
Vitaminium B6 | 0.088 mg | 0.15 mg |
Vitaminium B9 (Folic acid) | 0.027 mg | 42 mg |
Vitaminium C | 20.6 mg | 6.8 mg |
Vitaminium E | 0.19 mg | 0.07 mg |
Vitaminium K | 0.002 µg | 0.3 µg |
Unveiling the Nutritional Secrets of Cassava and Corn
Both cassava and corn have been staples in various cultures around the world for centuries. Known for their versatility and nutritional benefits, these crops have fed millions. Cassava, a root vegetable, is a major source of carbohydrates in many tropical and subtropical regions. Corn, on the other hand, has been cultivated in different parts of the world and is consumed in a variety of ways—from popcorn to cornmeal and sweet corn. But when it comes to nutrition, how do these two staples compare?
Caloric Content and Macronutrients
At first glance, the caloric content of cassava and corn reveals a notable difference. Cassava boasts a higher calorie count, with 160 calories per 100 grams, as opposed to corn, which has 86 calories for the same amount. This makes cassava a more energy-dense option, ideal for those looking to increase their calorie intake.
When examining the macronutrients, cassava is predominantly composed of carbohydrates, with 38.06 grams, and minimal protein and fat. Corn presents a more balanced profile, with 18.7 grams of carbohydrates, 3.27 grams of protein, and a slightly higher fat content. This makes corn a more rounded source of nutrients.
Fiber and Minerals
Fiber is crucial for digestive health, and here, corn slightly edges out cassava, offering 2 grams compared to cassava’s 1.8 grams. On the mineral front, both cassava and corn provide essential nutrients, but in varying amounts. Corn is a better source of magnesium and iron, while cassava offers more potassium. Interestingly, both have almost equal amounts of potassium, making them excellent choices for maintaining electrolyte balance.
Vitamins Galore
Vitamins play vital roles in our body, from supporting our immune system to ensuring proper vision. Cassava takes the lead in vitamin C content, with 20.6 mg, which is beneficial for skin health and immunity. Corn, however, is not far behind and excels in vitamin A, with 187 IU, important for vision and immune function. Both provide a range of B vitamins, though corn offers higher amounts, supporting energy production and brain health.
Which Is Better?
The choice between cassava and corn ultimately depends on your dietary needs and preferences. If you're looking for a calorie-dense food to fuel your activities, cassava might be the better option. However, if you prefer a balanced intake of macronutrients with a slightly higher protein content, corn could be more suitable. Regardless of your choice, incorporating a variety of foods into your diet is key to obtaining a wide range of nutrients.
In conclusion, both cassava and corn are nutritious in their own right, offering a plethora of vitamins and minerals. Whether you lean towards the hearty cassava or the versatile corn, you can rest assured that you're making a healthful choice. By understanding the nutritional profiles of these staples, you can make informed decisions that align with your health and wellness goals.
Cassava 100g
160kcalCalories source
- 95% CARBS.
- 3% PROTEIN
- 2% FAT
Corn 100g
86kcalCalories source
- 69% CARBS
- 13% PROTEIN
- 17% FAT
100g | ounce | single piece | tablespoon | teaspoon | cup | half cup | small can | medium can
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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