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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 from Beetroot is 21% higher.
  • Cassava has 4 times less Sugar than Beetroot. Beetroot has 6.76g of Sugar, while Cassava has 1.7g.

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 69% 0.78% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +153.8%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more FolateFolate +303.7%
Contains more Vitamin CVitamin C +320.4%
Contains more Vitamin E Vitamin 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%
Contains more CholineCholine +295%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Cassava Opinion
Calories 43kcal 160kcal Cassava
Protein 1.61g 1.36g Beetroot
Fats 0.17g 0.28g Cassava
Vitamin C 4.9mg 20.6mg Cassava
Net carbs 6.76g 36.26g Cassava
Carbs 9.56g 38.06g Cassava
Magnesium 23mg 21mg Beetroot
Calcium 16mg 16mg
Potassium 325mg 271mg Beetroot
Iron 0.8mg 0.27mg Beetroot
Sugar 6.76g 1.7g Cassava
Fiber 2.8g 1.8g Beetroot
Copper 0.075mg 0.1mg Cassava
Zinc 0.35mg 0.34mg Beetroot
Phosphorus 40mg 27mg Beetroot
Sodium 78mg 14mg Cassava
Vitamin A 33IU 13IU Beetroot
Vitamin A RAE 2µg 1µg Beetroot
Vitamin E 0.04mg 0.19mg Cassava
Manganese 0.329mg 0.384mg Cassava
Selenium 0.7µg 0.7µg
Vitamin B1 0.031mg 0.087mg Cassava
Vitamin B2 0.04mg 0.048mg Cassava
Vitamin B3 0.334mg 0.854mg Cassava
Vitamin B5 0.155mg 0.107mg Beetroot
Vitamin B6 0.067mg 0.088mg Cassava
Vitamin K 0.2µg 1.9µg Cassava
Folate 109µg 27µg Beetroot
Choline 6mg 23.7mg Cassava
Saturated Fat 0.027g 0.074g Beetroot
Monounsaturated Fat 0.032g 0.075g Cassava
Polyunsaturated fat 0.06g 0.048g Beetroot
Tryptophan 0.019mg 0.019mg
Threonine 0.047mg 0.028mg Beetroot
Isoleucine 0.048mg 0.027mg Beetroot
Leucine 0.068mg 0.039mg Beetroot
Lysine 0.058mg 0.044mg Beetroot
Methionine 0.018mg 0.011mg Beetroot
Phenylalanine 0.046mg 0.026mg Beetroot
Valine 0.056mg 0.035mg Beetroot
Histidine 0.021mg 0.02mg Beetroot

Which food is preferable for your diet?

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

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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
12%
Beetroot
14%
Cassava
Minerals Daily Need Coverage Score
19%
Beetroot
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 5.06g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 64mg)
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 lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 30)
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)

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.