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  6. Cassava vs. Beetroot

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 for 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.
  • Cassava has a higher glycemic index than beetroot.

Food types used in this article are Cassava, raw and Beets, raw.

Infographic

Cassava vs Beetroot 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% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +16.7%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +196.3%
Contains more PhosphorusPhosphorus +48.1%
~equal in Magnesium ~23mg
~equal in Calcium ~16mg
~equal in Zinc ~0.35mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
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 Vitamin AVitamin A +100%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more FolateFolate +303.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Beetroot DV% diff.
Folate 27µg 109µg 21%
Vitamin C 20.6mg 4.9mg 17%
Carbs 38.06g 9.56g 10%
Iron 0.27mg 0.8mg 7%
Calories 160kcal 43kcal 6%
Vitamin B1 0.087mg 0.031mg 5%
Fiber 1.8g 2.8g 4%
Copper 0.1mg 0.075mg 3%
Sodium 14mg 78mg 3%
Vitamin B3 0.854mg 0.334mg 3%
Choline 23.7mg 6mg 3%
Potassium 271mg 325mg 2%
Phosphorus 27mg 40mg 2%
Manganese 0.384mg 0.329mg 2%
Vitamin B6 0.088mg 0.067mg 2%
Protein 1.36g 1.61g 1%
Vitamin E 0.19mg 0.04mg 1%
Vitamin B2 0.048mg 0.04mg 1%
Vitamin B5 0.107mg 0.155mg 1%
Vitamin K 1.9µg 0.2µg 1%
Protein per 100 calories 0.85g 3.7g N/A
Calories per 10 g protein 1176kcal 267kcal N/A
Weight per 100 calories 63g 233g N/A
Fats 0.28g 0.17g 0%
Net carbs 36.26g 6.76g N/A
Magnesium 21mg 23mg 0%
Calcium 16mg 16mg 0%
Sugar 1.7g 6.76g N/A
Zinc 0.34mg 0.35mg 0%
Vitamin A 1µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.074g 0.027g 0%
Monounsaturated fat 0.075g 0.032g 0%
Polyunsaturated fat 0.048g 0.06g 0%
Tryptophan 0.019mg 0.019mg 0%
Threonine 0.028mg 0.047mg 0%
Isoleucine 0.027mg 0.048mg 0%
Leucine 0.039mg 0.068mg 0%
Lysine 0.044mg 0.058mg 0%
Methionine 0.011mg 0.018mg 0%
Phenylalanine 0.026mg 0.046mg 0%
Valine 0.035mg 0.056mg 0%
Histidine 0.02mg 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +64.7%
Contains more CarbsCarbs +298.1%
Contains more ProteinProtein +18.4%
Contains more WaterWater +46.7%
Contains more OtherOther +74.2%

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +134.4%
Contains less Sat. FatSaturated fat -63.5%
Contains more Poly. FatPolyunsaturated fat +25%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.