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  6. Cassava vs. Beef tenderloin

Cassava vs. Beef tenderloin — In-Depth Nutrition Comparison

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Summary of differences between cassava and beef tenderloin

  • Cassava has more vitamin C and manganese; however, beef tenderloin is higher in vitamin B12, selenium, iron, zinc, phosphorus, and vitamin B2.
  • Beef tenderloin covers your daily need for vitamin B12, 103% more than cassava.
  • Cassava has less saturated fat.
  • The glycemic index of cassava is higher.

These are the specific foods used in this comparison Cassava, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Cassava vs Beef tenderloin 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more CalciumCalcium +77.8%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +2642.9%
Contains more PotassiumPotassium +22.1%
Contains more IronIron +1051.9%
Contains more CopperCopper +23%
Contains more ZincZinc +1085.3%
Contains more PhosphorusPhosphorus +651.9%
Contains more SeleniumSelenium +3171.4%
~equal in Magnesium ~22mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +237.5%
Contains more Vitamin B2Vitamin B2 +441.7%
Contains more Vitamin B3Vitamin B3 +251.3%
Contains more Vitamin B5Vitamin B5 +133.6%
Contains more Vitamin B6Vitamin B6 +184.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +284%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.09mg

All nutrients comparison - raw data values

Nutrient Cassava Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 1.36g 23.9g 45%
Saturated fat 0.074g 9.72g 44%
Selenium 0.7µg 22.9µg 40%
Fats 0.28g 24.6g 37%
Iron 0.27mg 3.11mg 36%
Zinc 0.34mg 4.03mg 34%
Cholesterol 0mg 85mg 28%
Phosphorus 27mg 203mg 25%
Monounsaturated fat 0.075g 10.27g 25%
Vitamin C 20.6mg 0mg 23%
Manganese 0.384mg 0.014mg 16%
Vitamin B2 0.048mg 0.26mg 16%
Carbs 38.06g 0g 13%
Vitamin B3 0.854mg 3mg 13%
Choline 23.7mg 91mg 12%
Vitamin B6 0.088mg 0.25mg 12%
Calories 160kcal 324kcal 8%
Fiber 1.8g 0g 7%
Polyunsaturated fat 0.048g 1g 6%
Folate 27µg 8µg 5%
Copper 0.1mg 0.123mg 3%
Vitamin B5 0.107mg 0.25mg 3%
Potassium 271mg 331mg 2%
Vitamin K 1.9µg 2%
Sodium 14mg 57mg 2%
Vitamin E 0.19mg 1%
Calcium 16mg 9mg 1%
Net carbs 36.26g 0g N/A
Magnesium 21mg 22mg 0%
Sugar 1.7g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin B1 0.087mg 0.09mg 0%
Tryptophan 0.019mg 0.268mg 0%
Threonine 0.028mg 1.044mg 0%
Isoleucine 0.027mg 1.075mg 0%
Leucine 0.039mg 1.889mg 0%
Lysine 0.044mg 1.989mg 0%
Methionine 0.011mg 0.612mg 0%
Phenylalanine 0.026mg 0.933mg 0%
Valine 0.035mg 1.163mg 0%
Histidine 0.02mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.4%
Contains more ProteinProtein +1657.4%
Contains more FatsFats +8685.7%
Contains more OtherOther +404.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +13593.3%
Contains more Poly. FatPolyunsaturated fat +1983.3%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.