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Beetroot vs Cassava - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 5.06g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 64mg)
Which food is lower in glycemic index?
Cassava
Cassava is lower in glycemic index (difference - 5)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.3)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.047g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beetroot Cassava
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Beetroot Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
5
Beetroot
14
Cassava
Mineral Summary Score
13
Beetroot
10
Cassava

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +196.3%
Contains more Potassium +19.9%
Contains more Phosphorus +48.1%
Contains more Copper +33.3%
Contains less Sodium -82.1%
Equal in Calcium - 16
Equal in Magnesium - 21
Equal in Zinc - 0.34
Contains more Iron +196.3%
Contains more Potassium +19.9%
Contains more Phosphorus +48.1%
Contains more Copper +33.3%
Contains less Sodium -82.1%
Equal in Calcium - 16
Equal in Magnesium - 21
Equal in Zinc - 0.34

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +153.8%
Contains more Vitamin B5 +44.9%
Contains more Vitamin C +320.4%
Contains more Vitamin E +375%
Contains more Vitamin B1 +180.6%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +155.7%
Contains more Vitamin B6 +31.3%
Contains more Vitamin K +850%
Contains more Vitamin A +153.8%
Contains more Vitamin B5 +44.9%
Contains more Vitamin C +320.4%
Contains more Vitamin E +375%
Contains more Vitamin B1 +180.6%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +155.7%
Contains more Vitamin B6 +31.3%
Contains more Vitamin K +850%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Beetroot
8%
Cassava
Carbohydrates
10%
Beetroot
38%
Cassava
Fats
1%
Beetroot
1%
Cassava

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Beetroot Cassava Opinion
Calories 43 160 Cassava
Protein 1.61 1.36 Beetroot
Fats 0.17 0.28 Cassava
Vitamin C 4.9 20.6 Cassava
Carbs 9.56 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.27 Beetroot
Calcium 16 16
Potassium 325 271 Beetroot
Magnesium 23 21 Beetroot
Sugars 6.76 1.7 Beetroot
Fiber 2.8 1.8 Beetroot
Copper 0.075 0.1 Cassava
Zinc 0.35 0.34 Beetroot
Starch
Phosphorus 40 27 Beetroot
Sodium 78 14 Cassava
Vitamin A 33 13 Beetroot
Vitamin E 0.04 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.031 0.087 Cassava
Vitamin B2 0.04 0.048 Cassava
Vitamin B3 0.334 0.854 Cassava
Vitamin B5 0.155 0.107 Beetroot
Vitamin B6 0.067 0.088 Cassava
Vitamin B12 0 0
Vitamin K 0.2 1.9 Cassava
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.027 0.074 Beetroot
Monounsaturated Fat 0.032 0.075 Cassava
Polyunsaturated fat 0.06 0.048 Beetroot
Tryptophan 0.019 0.019
Threonine 0.047 0.028 Beetroot
Isoleucine 0.048 0.027 Beetroot
Leucine 0.068 0.039 Beetroot
Lysine 0.058 0.044 Beetroot
Methionine 0.018 0.011 Beetroot
Phenylalanine 0.046 0.026 Beetroot
Valine 0.056 0.035 Beetroot
Histidine 0.021 0.02 Beetroot
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.