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Cassava vs. Brunost — In-Depth Nutrition Comparison

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A recap on differences between cassava and brunost

  • Cassava has less vitamin B2, vitamin B12, vitamin B5, phosphorus, calcium, potassium, and selenium.
  • Brunost covers your daily vitamin B2 needs 103% more than cassava.
  • Cassava has less sodium.
  • The glycemic index of cassava is higher.

Food varieties used in this article are Cassava, raw and Cheese, gjetost.

Infographic

Cassava vs Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more CopperCopper +25%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +860%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +2400%
Contains more PotassiumPotassium +419.9%
Contains more IronIron +92.6%
Contains more ZincZinc +235.3%
Contains more PhosphorusPhosphorus +1544.4%
Contains more SeleniumSelenium +1971.4%

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +440%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +33300%
Contains more Vitamin B1Vitamin B1 +262.1%
Contains more Vitamin B2Vitamin B2 +2779.2%
Contains more Vitamin B5Vitamin B5 +3031.8%
Contains more Vitamin B6Vitamin B6 +208%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.813mg

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% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more WaterWater +344%
Contains more ProteinProtein +609.6%
Contains more FatsFats +10439.3%
Contains more CarbsCarbs +12.1%
Contains more OtherOther +666.1%

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +10405.3%
Contains more Poly. FatPolyunsaturated fat +1854.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Brunost
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Brunost DV% diff.
Vitamin B2 0.048mg 1.382mg 103%
Vitamin B12 0µg 2.42µg 101%
Saturated fat 0.074g 19.16g 87%
Vitamin B5 0.107mg 3.351mg 65%
Phosphorus 27mg 444mg 60%
Fats 0.28g 29.51g 45%
Calcium 16mg 400mg 38%
Vitamin A 1µg 334µg 37%
Potassium 271mg 1409mg 33%
Cholesterol 0mg 94mg 31%
Selenium 0.7µg 14.5µg 25%
Sodium 14mg 600mg 25%
Vitamin C 20.6mg 0mg 23%
Monounsaturated fat 0.075g 7.879g 20%
Vitamin B1 0.087mg 0.315mg 19%
Protein 1.36g 9.65g 17%
Manganese 0.384mg 0.04mg 15%
Calories 160kcal 466kcal 15%
Vitamin B6 0.088mg 0.271mg 14%
Magnesium 21mg 70mg 12%
Fiber 1.8g 0g 7%
Zinc 0.34mg 1.14mg 7%
Polyunsaturated fat 0.048g 0.938g 6%
Folate 27µg 5µg 6%
Choline 23.7mg 4%
Iron 0.27mg 0.52mg 3%
Carbs 38.06g 42.65g 2%
Copper 0.1mg 0.08mg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.19mg 1%
Net carbs 36.26g 42.65g N/A
Sugar 1.7g N/A
Vitamin B3 0.854mg 0.813mg 0%
Tryptophan 0.019mg 0.135mg 0%
Threonine 0.028mg 0.393mg 0%
Isoleucine 0.027mg 0.519mg 0%
Leucine 0.039mg 0.992mg 0%
Lysine 0.044mg 0.814mg 0%
Methionine 0.011mg 0.318mg 0%
Phenylalanine 0.026mg 0.54mg 0%
Valine 0.035mg 0.765mg 0%
Histidine 0.02mg 0.293mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Brunost
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cassava
84%
Brunost
Minerals Daily Need Coverage Score
16%
Cassava
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 586mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 19.086g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.8)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Brunost
Brunost is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.