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  6. Cassava vs. Beefsteak raw

Cassava vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are cassava and beefsteak raw different?

  • Cassava is richer in vitamin C, while beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, phosphorus, vitamin B3, iron, and vitamin B2.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than cassava.
  • Cassava has a higher glycemic index (94) than beefsteak raw (0).

Cassava, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types were used in this article.

Infographic

Cassava vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +220%
Contains more CopperCopper +26.6%
Contains less SodiumSodium -74.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +19%
Contains more PotassiumPotassium +38.4%
Contains more IronIron +640.7%
Contains more ZincZinc +1458.8%
Contains more PhosphorusPhosphorus +714.8%
Contains more SeleniumSelenium +3885.7%

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.
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +26.7%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +279.2%
Contains more Vitamin B3Vitamin B3 +491.1%
Contains more Vitamin B6Vitamin B6 +517%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cassava Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.7µg 27.9µg 49%
Zinc 0.34mg 5.3mg 45%
Protein 1.36g 21.38g 40%
Vitamin B6 0.088mg 0.543mg 35%
Phosphorus 27mg 220mg 28%
Vitamin B3 0.854mg 5.048mg 26%
Vitamin C 20.6mg 0mg 23%
Cholesterol 0mg 67mg 22%
Iron 0.27mg 2mg 22%
Manganese 0.384mg 17%
Carbs 38.06g 0g 13%
Vitamin B2 0.048mg 0.182mg 10%
Saturated fat 0.074g 1.875g 8%
Fats 0.28g 5.36g 8%
Fiber 1.8g 0g 7%
Monounsaturated fat 0.075g 2.354g 6%
Folate 27µg 3µg 6%
Choline 23.7mg 4%
Potassium 271mg 375mg 3%
Copper 0.1mg 0.079mg 2%
Sodium 14mg 55mg 2%
Vitamin B5 0.107mg 2%
Polyunsaturated fat 0.048g 0.189g 1%
Calories 160kcal 134kcal 1%
Vitamin B1 0.087mg 0.075mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.19mg 1%
Calcium 16mg 5mg 1%
Magnesium 21mg 25mg 1%
Net carbs 36.26g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.7g 0g N/A
Vitamin A 1µg 2µg 0%
Vitamin K 1.9µg 1.5µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.019mg 0.262mg 0%
Threonine 0.028mg 1.099mg 0%
Isoleucine 0.027mg 1.09mg 0%
Leucine 0.039mg 2.011mg 0%
Lysine 0.044mg 2.247mg 0%
Methionine 0.011mg 0.621mg 0%
Phenylalanine 0.026mg 0.931mg 0%
Valine 0.035mg 1.152mg 0%
Histidine 0.02mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +87.9%
Contains more ProteinProtein +1472.1%
Contains more FatsFats +1814.3%
Contains more WaterWater +22.2%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +3038.7%
Contains more Poly. FatPolyunsaturated fat +293.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.