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Cassava vs. Butter cookie — In-Depth Nutrition Comparison

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How are cassava and butter cookie different?

  • Cassava is higher in vitamin C; however, butter cookie is richer in iron, vitamin B1, vitamin B2, vitamin B12, vitamin B3, selenium, and vitamin A.
  • Daily need coverage for saturated fat for butter cookie is 55% higher.
  • Cassava has less saturated fat.
  • Butter cookie has a lower glycemic index (55) than cassava (94).

Cassava, raw and Cookies, butter, commercially prepared, enriched are the varieties used in this article.

Infographic

Cassava vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +144.1%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +125.9%
Contains more CalciumCalcium +81.3%
Contains more IronIron +722.2%
Contains more CopperCopper +100%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +277.8%
Contains more SeleniumSelenium +1100%

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +144.4%
Contains more Vitamin KVitamin K +11.8%
Contains more CholineCholine +264.6%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin EVitamin E +205.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +325.3%
Contains more Vitamin B2Vitamin B2 +597.9%
Contains more Vitamin B3Vitamin B3 +273.5%
Contains more Vitamin B5Vitamin B5 +356.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +181.5%

All nutrients comparison - raw data values

Nutrient Cassava Butter cookie DV% diff.
Saturated fat 0.074g 11.051g 50%
Cholesterol 0mg 117mg 39%
Fats 0.28g 18.8g 28%
Vitamin B1 0.087mg 0.37mg 24%
Iron 0.27mg 2.22mg 24%
Vitamin C 20.6mg 0mg 23%
Vitamin B2 0.048mg 0.335mg 22%
Vitamin A 1µg 165µg 18%
Vitamin B12 0µg 0.36µg 15%
Vitamin B3 0.854mg 3.19mg 15%
Calories 160kcal 467kcal 15%
Selenium 0.7µg 8.4µg 14%
Monounsaturated fat 0.075g 5.522g 14%
Sodium 14mg 282mg 12%
Folate 27µg 76µg 12%
Copper 0.1mg 0.2mg 11%
Phosphorus 27mg 102mg 11%
Carbs 38.06g 68.9g 10%
Protein 1.36g 6.1g 9%
Manganese 0.384mg 0.17mg 9%
Vitamin B5 0.107mg 0.488mg 8%
Polyunsaturated fat 0.048g 0.982g 6%
Potassium 271mg 111mg 5%
Fiber 1.8g 0.8g 4%
Vitamin B6 0.088mg 0.036mg 4%
Choline 23.7mg 6.5mg 3%
Vitamin E 0.19mg 0.58mg 3%
Magnesium 21mg 12mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Calcium 16mg 29mg 1%
Net carbs 36.26g 68.1g N/A
Sugar 1.7g 20.24g N/A
Zinc 0.34mg 0.38mg 0%
Vitamin K 1.9µg 1.7µg 0%
Tryptophan 0.019mg 0.084mg 0%
Threonine 0.028mg 0.215mg 0%
Isoleucine 0.027mg 0.277mg 0%
Leucine 0.039mg 0.471mg 0%
Lysine 0.044mg 0.308mg 0%
Methionine 0.011mg 0.131mg 0%
Phenylalanine 0.026mg 0.299mg 0%
Valine 0.035mg 0.315mg 0%
Histidine 0.02mg 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g 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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more WaterWater +1197.4%
Contains more ProteinProtein +348.5%
Contains more FatsFats +6614.3%
Contains more CarbsCarbs +81%
Contains more OtherOther +158.1%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +7262.7%
Contains more Poly. FatPolyunsaturated fat +1945.8%

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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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.