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  6. Cassava vs. Cream cheese

Cassava vs. Cream cheese — In-Depth Nutrition Comparison

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Differences between cassava and cream cheese

  • Cassava has more vitamin C and manganese, while cream cheese has more vitamin A, selenium, vitamin B2, phosphorus, and vitamin B12.
  • Cream cheese's daily need coverage for saturated fat is 101% higher.
  • The amount of sodium in cassava is lower.
  • Cream cheese has a lower glycemic index. The glycemic index of cream cheese is 0, while the glycemic index of cassava is 94.

The food types used in this comparison are Cassava, raw and Cheese, cream.

Infographic

Cassava vs Cream cheese 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +105.3%
Contains more IronIron +145.5%
Contains more CopperCopper +455.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +3390.9%
Contains more CalciumCalcium +506.3%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +296.3%
Contains more SeleniumSelenium +1128.6%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +278.3%
Contains more Vitamin B3Vitamin B3 +838.5%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +30700%
Contains more Vitamin EVitamin E +352.6%
Contains more Vitamin B2Vitamin B2 +379.2%
Contains more Vitamin B5Vitamin B5 +383.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +10.5%
Contains more CholineCholine +14.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Cream cheese DV% diff.
Saturated fat 0.074g 20.213g 92%
Fats 0.28g 34.44g 53%
Vitamin A 1µg 308µg 34%
Cholesterol 0mg 101mg 34%
Vitamin C 20.6mg 0mg 23%
Monounsaturated fat 0.075g 8.907g 22%
Manganese 0.384mg 0.011mg 16%
Vitamin B2 0.048mg 0.23mg 14%
Selenium 0.7µg 8.6µg 14%
Sodium 14mg 314mg 13%
Phosphorus 27mg 107mg 11%
Carbs 38.06g 5.52g 11%
Protein 1.36g 6.15g 10%
Polyunsaturated fat 0.048g 1.483g 10%
Calories 160kcal 350kcal 10%
Vitamin B12 0µg 0.22µg 9%
Copper 0.1mg 0.018mg 9%
Vitamin B5 0.107mg 0.517mg 8%
Calcium 16mg 97mg 8%
Fiber 1.8g 0g 7%
Vitamin B1 0.087mg 0.023mg 5%
Vitamin B3 0.854mg 0.091mg 5%
Folate 27µg 9µg 5%
Vitamin E 0.19mg 0.86mg 4%
Potassium 271mg 132mg 4%
Magnesium 21mg 9mg 3%
Iron 0.27mg 0.11mg 2%
Vitamin B6 0.088mg 0.056mg 2%
Zinc 0.34mg 0.5mg 1%
Choline 23.7mg 27.2mg 1%
Net carbs 36.26g 5.52g N/A
Sugar 1.7g 3.76g N/A
Starch 0.35g 0%
Vitamin K 1.9µg 2.1µg 0%
Tryptophan 0.019mg 0.069mg 0%
Threonine 0.028mg 0.233mg 0%
Isoleucine 0.027mg 0.324mg 0%
Leucine 0.039mg 0.657mg 0%
Lysine 0.044mg 0.567mg 0%
Methionine 0.011mg 0.191mg 0%
Phenylalanine 0.026mg 0.291mg 0%
Valine 0.035mg 0.395mg 0%
Histidine 0.02mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +589.5%
Contains more WaterWater +13.4%
Contains more ProteinProtein +352.2%
Contains more FatsFats +12200%
Contains more OtherOther +104.8%

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +11776%
Contains more Poly. FatPolyunsaturated fat +2989.6%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.