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  6. Beetroot vs. Cassava

Beetroot vs. Cassava — In-Depth Nutrition Comparison

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The main differences between beetroot and cassava

  • Beetroot has more folate and iron; however, cassava has more vitamin C.
  • Daily need coverage for folate for beetroot is 21% higher.
  • Cassava has 4 times less sugar than beetroot. Beetroot has 6.76g of sugar, while cassava has 1.7g.
  • Cassava has a higher glycemic index than beetroot.

Food types used in this article are Beets, raw and Cassava, raw.

Infographic

Beetroot vs Cassava infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +196.3%
Contains more PhosphorusPhosphorus +48.1%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +16.7%
~equal in Magnesium ~21mg
~equal in Calcium ~16mg
~equal in Zinc ~0.34mg
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more FolateFolate +303.7%
Contains more Vitamin CVitamin C +320.4%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +180.6%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +155.7%
Contains more Vitamin B6Vitamin B6 +31.3%
Contains more Vitamin KVitamin K +850%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Cassava DV% diff.
Folate 109µg 27µg 21%
Vitamin C 4.9mg 20.6mg 17%
Carbs 9.56g 38.06g 10%
Iron 0.8mg 0.27mg 7%
Calories 43kcal 160kcal 6%
Vitamin B1 0.031mg 0.087mg 5%
Fiber 2.8g 1.8g 4%
Copper 0.075mg 0.1mg 3%
Sodium 78mg 14mg 3%
Vitamin B3 0.334mg 0.854mg 3%
Choline 6mg 23.7mg 3%
Potassium 325mg 271mg 2%
Phosphorus 40mg 27mg 2%
Manganese 0.329mg 0.384mg 2%
Vitamin B6 0.067mg 0.088mg 2%
Protein 1.61g 1.36g 1%
Vitamin E 0.04mg 0.19mg 1%
Vitamin B2 0.04mg 0.048mg 1%
Vitamin B5 0.155mg 0.107mg 1%
Vitamin K 0.2µg 1.9µg 1%
Protein per 100 calories 3.7g 0.85g N/A
Calories per 10 g protein 267kcal 1176kcal N/A
Weight per 100 calories 233g 63g N/A
Fats 0.17g 0.28g 0%
Net carbs 6.76g 36.26g N/A
Magnesium 23mg 21mg 0%
Calcium 16mg 16mg 0%
Sugar 6.76g 1.7g N/A
Zinc 0.35mg 0.34mg 0%
Vitamin A 2µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.027g 0.074g 0%
Monounsaturated fat 0.032g 0.075g 0%
Polyunsaturated fat 0.06g 0.048g 0%
Tryptophan 0.019mg 0.019mg 0%
Threonine 0.047mg 0.028mg 0%
Isoleucine 0.048mg 0.027mg 0%
Leucine 0.068mg 0.039mg 0%
Lysine 0.058mg 0.044mg 0%
Methionine 0.018mg 0.011mg 0%
Phenylalanine 0.046mg 0.026mg 0%
Valine 0.056mg 0.035mg 0%
Histidine 0.021mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 ProteinProtein +18.4%
Contains more WaterWater +46.7%
Contains more OtherOther +74.2%
Contains more FatsFats +64.7%
Contains more CarbsCarbs +298.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Poly. FatPolyunsaturated fat +25%
Contains more Mono. FatMonounsaturated fat +134.4%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.