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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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 | +153.8% |
| 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% |
~equal in
Vitamin D
~0µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 43kcal | 160kcal |
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| Protein | 1.61g | 1.36g |
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| Fats | 0.17g | 0.28g |
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| Vitamin C | 4.9mg | 20.6mg |
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| Net carbs | 6.76g | 36.26g |
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| Carbs | 9.56g | 38.06g |
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| Magnesium | 23mg | 21mg |
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| Calcium | 16mg | 16mg | |
| Potassium | 325mg | 271mg |
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| Iron | 0.8mg | 0.27mg |
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| Sugar | 6.76g | 1.7g |
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| Fiber | 2.8g | 1.8g |
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| Copper | 0.075mg | 0.1mg |
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| Zinc | 0.35mg | 0.34mg |
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| Phosphorus | 40mg | 27mg |
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| Sodium | 78mg | 14mg |
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| Vitamin A | 33IU | 13IU |
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| Vitamin A | 2µg | 1µg |
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| Vitamin E | 0.04mg | 0.19mg |
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| Manganese | 0.329mg | 0.384mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.031mg | 0.087mg |
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| Vitamin B2 | 0.04mg | 0.048mg |
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| Vitamin B3 | 0.334mg | 0.854mg |
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| Vitamin B5 | 0.155mg | 0.107mg |
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| Vitamin B6 | 0.067mg | 0.088mg |
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| Vitamin K | 0.2µg | 1.9µg |
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| Folate | 109µg | 27µg |
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| Choline | 6mg | 23.7mg |
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| Saturated Fat | 0.027g | 0.074g |
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| Monounsaturated Fat | 0.032g | 0.075g |
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| Polyunsaturated fat | 0.06g | 0.048g |
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| Tryptophan | 0.019mg | 0.019mg | |
| Threonine | 0.047mg | 0.028mg |
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| Isoleucine | 0.048mg | 0.027mg |
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| Leucine | 0.068mg | 0.039mg |
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| Lysine | 0.058mg | 0.044mg |
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| Methionine | 0.018mg | 0.011mg |
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| Phenylalanine | 0.046mg | 0.026mg |
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| Valine | 0.056mg | 0.035mg |
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| Histidine | 0.021mg | 0.02mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
19%
16%
Comparison summary
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 5.06g)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 64mg)
Which food is cheaper?
Cassava is cheaper (difference - $0.3)
Which food is richer in vitamins?
Cassava is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Beetroot is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)