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.
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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.
| 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% |
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 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% |
| Contains more CholineCholine | +295% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B3 | 0.334mg | 0.854mg | 3% |
| Choline | 6mg | 23.7mg | 3% |
| Copper | 0.075mg | 0.1mg | 3% |
| Sodium | 78mg | 14mg | 3% |
| Potassium | 325mg | 271mg | 2% |
| Phosphorus | 40mg | 27mg | 2% |
| Manganese | 0.329mg | 0.384mg | 2% |
| Vitamin B6 | 0.067mg | 0.088mg | 2% |
| Vitamin B5 | 0.155mg | 0.107mg | 1% |
| Vitamin K | 0.2µg | 1.9µg | 1% |
| Vitamin E | 0.04mg | 0.19mg | 1% |
| Protein | 1.61g | 1.36g | 1% |
| Vitamin B2 | 0.04mg | 0.048mg | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -63.5% |
| Contains more Poly. FatPolyunsaturated fat | +25% |
| Contains more Mono. FatMonounsaturated fat | +134.4% |
