Cassava vs. Beetroot — In-Depth Nutrition Comparison
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The main differences between Cassava and Beetroot
- Cassava has more Vitamin C, however, Beetroot has more Folate, and Iron.
- Daily need coverage for Folate from Beetroot is 21% higher.
- Beetroot has 4 times less Vitamin C than Cassava. Cassava has 20.6mg of Vitamin C, while Beetroot has 4.9mg.
- Cassava is lower in Sugar.
Food types used in this article are Cassava, raw and Beets, 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
less
Sodium
-82.1%
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Copper
+33.3%
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Manganese
+16.7%
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Iron
+196.3%
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Phosphorus
+48.1%
Contains
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Potassium
+19.9%
Equal in Calcium - 16
Equal in Magnesium - 23
Equal in Zinc - 0.35
Equal in Selenium - 0.7
Contains
less
Sodium
-82.1%
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Copper
+33.3%
Contains
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Manganese
+16.7%
Contains
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Iron
+196.3%
Contains
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Phosphorus
+48.1%
Contains
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Potassium
+19.9%
Equal in Calcium - 16
Equal in Magnesium - 23
Equal in Zinc - 0.35
Equal in Selenium - 0.7
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
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Vitamin E
+375%
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Vitamin C
+320.4%
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Vitamin B1
+180.6%
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Vitamin B2
+20%
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Vitamin B3
+155.7%
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Vitamin B6
+31.3%
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Vitamin K
+850%
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Vitamin A
+153.8%
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Vitamin B5
+44.9%
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Folate
+303.7%
Contains
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Vitamin E
+375%
Contains
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Vitamin C
+320.4%
Contains
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Vitamin B1
+180.6%
Contains
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Vitamin B2
+20%
Contains
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Vitamin B3
+155.7%
Contains
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Vitamin B6
+31.3%
Contains
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Vitamin K
+850%
Contains
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Vitamin A
+153.8%
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Vitamin B5
+44.9%
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Folate
+303.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+64.7%
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Carbs
+298.1%
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Protein
+18.4%
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Water
+46.7%
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Other
+74.2%
Contains
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Fats
+64.7%
Contains
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Carbs
+298.1%
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Protein
+18.4%
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Water
+46.7%
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Other
+74.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+134.4%
Contains
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Saturated Fat
-63.5%
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Polyunsaturated fat
+25%
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Monounsaturated Fat
+134.4%
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Saturated Fat
-63.5%
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Polyunsaturated fat
+25%
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 |
| Net carbs | 36.26g | 6.76g |
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| Protein | 1.36g | 1.61g |
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| Fats | 0.28g | 0.17g |
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| Carbs | 38.06g | 9.56g |
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| Calories | 160kcal | 43kcal |
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| Sugar | 1.7g | 6.76g |
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| Fiber | 1.8g | 2.8g |
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| Calcium | 16mg | 16mg | |
| Iron | 0.27mg | 0.8mg |
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| Magnesium | 21mg | 23mg |
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| Phosphorus | 27mg | 40mg |
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| Potassium | 271mg | 325mg |
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| Sodium | 14mg | 78mg |
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| Zinc | 0.34mg | 0.35mg |
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| Copper | 0.1mg | 0.075mg |
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| Manganese | 0.384mg | 0.329mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 13IU | 33IU |
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| Vitamin A RAE | 1µg | 2µg |
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| Vitamin E | 0.19mg | 0.04mg |
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| Vitamin C | 20.6mg | 4.9mg |
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| Vitamin B1 | 0.087mg | 0.031mg |
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| Vitamin B2 | 0.048mg | 0.04mg |
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| Vitamin B3 | 0.854mg | 0.334mg |
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| Vitamin B5 | 0.107mg | 0.155mg |
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| Vitamin B6 | 0.088mg | 0.067mg |
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| Folate | 27µg | 109µg |
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| Vitamin K | 1.9µg | 0.2µg |
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| Tryptophan | 0.019mg | 0.019mg | |
| Threonine | 0.028mg | 0.047mg |
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| Isoleucine | 0.027mg | 0.048mg |
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| Leucine | 0.039mg | 0.068mg |
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| Lysine | 0.044mg | 0.058mg |
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| Methionine | 0.011mg | 0.018mg |
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| Phenylalanine | 0.026mg | 0.046mg |
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| Valine | 0.035mg | 0.056mg |
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| Histidine | 0.02mg | 0.021mg |
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| Saturated Fat | 0.074g | 0.027g |
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| Monounsaturated Fat | 0.075g | 0.032g |
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| Polyunsaturated fat | 0.048g | 0.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
14%
12%
Minerals Daily Need Coverage Score
16%
19%
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)