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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +33.3%
Contains less Sodium -82.1%
Contains more Iron +196.3%
Contains more Potassium +19.9%
Contains more Phosphorus +48.1%
Equal in Calcium - 16
Equal in Magnesium - 23
Equal in Zinc - 0.35
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Copper +33.3%
Contains less Sodium -82.1%
Contains more Iron +196.3%
Contains more Potassium +19.9%
Contains more Phosphorus +48.1%
Equal in Calcium - 16
Equal in Magnesium - 23
Equal in Zinc - 0.35

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +320.4%
Contains more Vitamin E +375%
Contains more Vitamin B1 +180.6%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +155.7%
Contains more Vitamin B6 +31.3%
Contains more Vitamin K +850%
Contains more Vitamin A +153.8%
Contains more Vitamin B5 +44.9%
Contains more Folate +303.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Contains more Vitamin C +320.4%
Contains more Vitamin E +375%
Contains more Vitamin B1 +180.6%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +155.7%
Contains more Vitamin B6 +31.3%
Contains more Vitamin K +850%
Contains more Vitamin A +153.8%
Contains more Vitamin B5 +44.9%
Contains more Folate +303.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
12
Beetroot
Mineral Summary Score
14
Cassava
18
Beetroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cassava
10%
Beetroot
Carbohydrates
38%
Cassava
10%
Beetroot
Fats
1%
Cassava
1%
Beetroot

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 5.06g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 64mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.3)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cassava Beetroot Opinion
Calories 160 43 Cassava
Protein 1.36 1.61 Beetroot
Fats 0.28 0.17 Cassava
Vitamin C 20.6 4.9 Cassava
Net carbs 36.2599983215332 6.760000228881836 Cassava
Carbs 38.06 9.56 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.8 Beetroot
Calcium 16 16
Potassium 271 325 Beetroot
Magnesium 21 23 Beetroot
Sugar 1.7 6.76 Cassava
Fiber 1.8 2.8 Beetroot
Copper 0.1 0.075 Cassava
Zinc 0.34 0.35 Beetroot
Starch
Phosphorus 27 40 Beetroot
Sodium 14 78 Cassava
Vitamin A 13 33 Beetroot
Vitamin E 0.19 0.04 Cassava
Vitamin D 0 0
Vitamin B1 0.087 0.031 Cassava
Vitamin B2 0.048 0.04 Cassava
Vitamin B3 0.854 0.334 Cassava
Vitamin B5 0.107 0.155 Beetroot
Vitamin B6 0.088 0.067 Cassava
Vitamin B12 0 0
Vitamin K 1.9 0.2 Cassava
Folate 27 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.074 0.027 Beetroot
Monounsaturated Fat 0.075 0.032 Cassava
Polyunsaturated fat 0.048 0.06 Beetroot
Tryptophan 0.019 0.019
Threonine 0.028 0.047 Beetroot
Isoleucine 0.027 0.048 Beetroot
Leucine 0.039 0.068 Beetroot
Lysine 0.044 0.058 Beetroot
Methionine 0.011 0.018 Beetroot
Phenylalanine 0.026 0.046 Beetroot
Valine 0.035 0.056 Beetroot
Histidine 0.02 0.021 Beetroot
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.