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Poblano vs. Cassava — In-Depth Nutrition Comparison

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Important differences between Poblano and Cassava

  • Cassava has less Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Fiber, Potassium, Copper, Manganese, Vitamin B5, and Vitamin B3.
  • Poblano's daily need coverage for Vitamin B6 is 265% more.
  • Poblano has 1022 times more Vitamin A RAE than Cassava. Poblano has 1022µg of Vitamin A RAE, while Cassava has 1µg.

The food varieties used in the comparison are Peppers, ancho, dried and Cassava, raw.

Infographic

Poblano vs Cassava infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +281.3%
Contains more Iron +3948.1%
Contains more Magnesium +438.1%
Contains more Phosphorus +644.4%
Contains more Potassium +789.7%
Contains more Zinc +317.6%
Contains more Copper +408%
Contains more Manganese +233.1%
Contains more Selenium +314.3%
Contains less Sodium -67.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +281.3%
Contains more Iron +3948.1%
Contains more Magnesium +438.1%
Contains more Phosphorus +644.4%
Contains more Potassium +789.7%
Contains more Zinc +317.6%
Contains more Copper +408%
Contains more Manganese +233.1%
Contains more Selenium +314.3%
Contains less Sodium -67.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +157115.4%
Contains more Vitamin B1 +105.7%
Contains more Vitamin B2 +4597.9%
Contains more Vitamin B3 +649.8%
Contains more Vitamin B5 +1762.6%
Contains more Vitamin B6 +3917%
Contains more Folate +155.6%
Contains more Vitamin C +930%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +157115.4%
Contains more Vitamin B1 +105.7%
Contains more Vitamin B2 +4597.9%
Contains more Vitamin B3 +649.8%
Contains more Vitamin B5 +1762.6%
Contains more Vitamin B6 +3917%
Contains more Folate +155.6%
Contains more Vitamin C +930%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +772.1%
Contains more Fats +2828.6%
Contains more Carbs +35.1%
Contains more Other +850%
Contains more Water +163.7%
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 Protein +772.1%
Contains more Fats +2828.6%
Contains more Carbs +35.1%
Contains more Other +850%
Contains more Water +163.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +556%
Contains more Polyunsaturated fat +9297.9%
Contains less Saturated Fat -91%
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +556%
Contains more Polyunsaturated fat +9297.9%
Contains less Saturated Fat -91%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poblano Cassava
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Poblano Cassava Opinion
Net carbs 29.82g 36.26g Cassava
Protein 11.86g 1.36g Poblano
Fats 8.2g 0.28g Poblano
Carbs 51.42g 38.06g Poblano
Calories 281kcal 160kcal Poblano
Sugar 1.7g Poblano
Fiber 21.6g 1.8g Poblano
Calcium 61mg 16mg Poblano
Iron 10.93mg 0.27mg Poblano
Magnesium 113mg 21mg Poblano
Phosphorus 201mg 27mg Poblano
Potassium 2411mg 271mg Poblano
Sodium 43mg 14mg Cassava
Zinc 1.42mg 0.34mg Poblano
Copper 0.508mg 0.1mg Poblano
Manganese 1.279mg 0.384mg Poblano
Selenium 2.9µg 0.7µg Poblano
Vitamin A 20438IU 13IU Poblano
Vitamin A RAE 1022µg 1µg Poblano
Vitamin E 0.19mg Cassava
Vitamin C 2mg 20.6mg Cassava
Vitamin B1 0.179mg 0.087mg Poblano
Vitamin B2 2.255mg 0.048mg Poblano
Vitamin B3 6.403mg 0.854mg Poblano
Vitamin B5 1.993mg 0.107mg Poblano
Vitamin B6 3.535mg 0.088mg Poblano
Folate 69µg 27µg Poblano
Vitamin K 1.9µg Cassava
Tryptophan 0.155mg 0.019mg Poblano
Threonine 0.425mg 0.028mg Poblano
Isoleucine 0.373mg 0.027mg Poblano
Leucine 0.605mg 0.039mg Poblano
Lysine 0.515mg 0.044mg Poblano
Methionine 0.142mg 0.011mg Poblano
Phenylalanine 0.361mg 0.026mg Poblano
Valine 0.489mg 0.035mg Poblano
Histidine 0.232mg 0.02mg Poblano
Saturated Fat 0.82g 0.074g Cassava
Monounsaturated Fat 0.492g 0.075g Poblano
Polyunsaturated fat 4.511g 0.048g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poblano Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
242%
Poblano
14%
Cassava
Minerals Daily Need Coverage Score
120%
Poblano
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 94)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.746g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $6.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.