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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.

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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" 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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
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 Folate +303.7%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin A +153.8%
Contains more Vitamin B5 +44.9%
Contains more Folate +303.7%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
14
Cassava
Mineral Summary Score
18
Beetroot
14
Cassava

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 food.
Protein
10%
Beetroot
8%
Cassava
Carbohydrates
10%
Beetroot
38%
Cassava
Fats
1%
Beetroot
1%
Cassava

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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)

All nutrients comparison - raw data values

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
Net carbs 6.760000228881836 36.2599983215332 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
Sugar 6.76 1.7 Cassava
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
Folate 109 27 Beetroot
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
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.