Cassava vs Corn: Nutrition & Calories Compare



Cassava - calories, kcal, weight, nutrition
Cassava - calories, kcal, weight, nutrition

Cassava vs Corn
Nutrition Facts

Cassava
Serving size:
  change
one cassava (700g)cup (205g)half cup (102.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Corn
Serving size:
  change
one corn (185g)tablespoon (15g)teaspoon (5g)cup (164g)half cup (82g)small can (140g)medium can (285g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Cassava vs Corn 100g Compare


per 100gCassavaCorn
Calories160 86
Carbohydrates38.06 g14.69 g
Fat0.28 g1.63 g
Saturated fat0.07 g0.3 g
Dietary fiber1.8 g2.43 g
Protein1.36 g2.79 g
Water59.68 g80.25 g
Calcium16 mg0.656 mg
Iron0.27 mg0.388 mg
Magnessium21 mg25.76 mg
Potassium271 mg237 mg
Vitaminium A13 µg187 µg
Vitaminium B1 (Thiamine)0.087 mg0.079 mg
Vitaminium B2 (riboflavin)0.048 mg0.138 mg
Vitaminium B3 (Niacin)0.854 mg1.593 mg
Vitaminium B60.088 mg0.15 mg
Vitaminium B9 (Folic acid)0.027 mg42 mg
Vitaminium C20.6 mg6.8 mg
Vitaminium E0.19 mg0.07 mg
Vitaminium K0.002 µg0.3 µg
Exploring the Nutritional Differences: Cassava vs Corn

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

160kcal

Calories source

  • 95% CARBS.
  • 3% PROTEIN
  • 2% FAT

Corn 100g

86kcal

Calories source

  • 69% CARBS
  • 13% PROTEIN
  • 17% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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