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  6. Cassava vs. Buttermilk

Cassava vs. Buttermilk — In-Depth Nutrition Comparison

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Important differences between cassava and buttermilk

  • Cassava has more vitamin C, manganese, copper, fiber, and folate; however, buttermilk has more calcium, vitamin B12, phosphorus, and vitamin B2.
  • Cassava's daily need coverage for vitamin C is 22% more.
  • Cassava is lower in sodium.

The food varieties used in the comparison are Cassava, raw and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Cassava vs Buttermilk infographic
Infographic link

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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +79.5%
Contains more IronIron +440%
Contains more CopperCopper +809.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +19100%
Contains more CalciumCalcium +625%
Contains more ZincZinc +23.5%
Contains more PhosphorusPhosphorus +229.6%
Contains more SeleniumSelenium +185.7%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +1960%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +155.9%
Contains more Vitamin B3Vitamin B3 +1372.4%
Contains more Vitamin B6Vitamin B6 +158.8%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +440%
Contains more CholineCholine +33.9%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B2Vitamin B2 +220.8%
Contains more Vitamin B5Vitamin B5 +157%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Buttermilk DV% diff.
Vitamin C 20.6mg 1mg 22%
Manganese 0.384mg 0.002mg 17%
Carbs 38.06g 4.79g 11%
Copper 0.1mg 0.011mg 10%
Calcium 16mg 116mg 10%
Phosphorus 27mg 89mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B2 0.048mg 0.154mg 8%
Sodium 14mg 190mg 8%
Fiber 1.8g 0g 7%
Calories 160kcal 40kcal 6%
Folate 27µg 5µg 6%
Vitamin B3 0.854mg 0.058mg 5%
Protein 1.36g 3.31g 4%
Vitamin B6 0.088mg 0.034mg 4%
Vitamin B1 0.087mg 0.034mg 4%
Potassium 271mg 151mg 4%
Iron 0.27mg 0.05mg 3%
Vitamin B5 0.107mg 0.275mg 3%
Vitamin K 1.9µg 0.1µg 2%
Saturated fat 0.074g 0.548g 2%
Selenium 0.7µg 2µg 2%
Magnesium 21mg 11mg 2%
Vitamin E 0.19mg 0.05mg 1%
Vitamin A 1µg 14µg 1%
Zinc 0.34mg 0.42mg 1%
Cholesterol 0mg 4mg 1%
Choline 23.7mg 17.7mg 1%
Fats 0.28g 0.88g 1%
Net carbs 36.26g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 1.7g 4.79g N/A
Monounsaturated fat 0.075g 0.254g 0%
Polyunsaturated fat 0.048g 0.033g 0%
Tryptophan 0.019mg 0.042mg 0%
Threonine 0.028mg 0.141mg 0%
Isoleucine 0.027mg 0.171mg 0%
Leucine 0.039mg 0.313mg 0%
Lysine 0.044mg 0.277mg 0%
Methionine 0.011mg 0.087mg 0%
Phenylalanine 0.026mg 0.171mg 0%
Valine 0.035mg 0.217mg 0%
Histidine 0.02mg 0.1mg 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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more CarbsCarbs +694.6%
Contains more ProteinProtein +143.4%
Contains more FatsFats +214.3%
Contains more WaterWater +51%
Contains more OtherOther +43.5%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Poly. FatPolyunsaturated fat +45.5%
Contains more Mono. FatMonounsaturated fat +238.7%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.