Cassava, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 39 / 100 How is this scored?

Composition

Energy

Protein 1.4 g · 5 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 38.1 g · 152 kcal/100g
Fiber 1.8 g
Water 60 g
Total energy 160 kcal

Energy is predominantly from carbs (95%); EFSA recommends 45–60% for a balanced diet

Fat quality 61 / 100 How is this scored?
Total fat
0.3g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.0g
Omega-6
0.03g

Saturated fat is 0.4% of energy, within the WHO limit of 10%.

Protein quality 49 / 100 How is this scored?
Histidine 98%
Isoleucine 66%
Leucine 49%
Lysine 72%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 83%
Threonine 90%
Tryptophan 100%
Valine 66%

Limiting amino acid is Leucine (49% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 29 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 20.6 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 2 µg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.9 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.09 mg
Folate (B9) 27 µg
Vitamin B12 0.00 µg

Minerals

Calcium 16 mg
Iron 0.3 mg
Magnesium 21 mg
Phosphorus 27 mg
Potassium 271 mg
Sodium 14 mg
Zinc 0.3 mg
Copper 0.10 mg
Manganese 0.38 mg
Selenium 0.7 µg

Notable source of Vitamin C (26% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.