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  6. Cassava vs. Port Salut

Cassava vs. Port Salut — In-Depth Nutrition Comparison

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How are cassava and port Salut different?

  • Cassava is richer in vitamin C, while port Salut is higher in calcium, vitamin B12, phosphorus, selenium, vitamin A, and zinc.
  • Port Salut covers your daily need for saturated fat, 83% more than cassava.
  • Cassava is lower in sodium.
  • Cassava has a higher glycemic index (94) than port Salut (27).

Cassava, raw and Cheese, port de salut types were used in this article.

Infographic

Cassava vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more PotassiumPotassium +99.3%
Contains more CopperCopper +354.5%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +3390.9%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +3962.5%
Contains more IronIron +59.3%
Contains more ZincZinc +664.7%
Contains more PhosphorusPhosphorus +1233.3%
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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +521.4%
Contains more Vitamin B3Vitamin B3 +1323.3%
Contains more Vitamin B6Vitamin B6 +66%
Contains more FolateFolate +50%
Contains more CholineCholine +53.9%
Contains more Vitamin AVitamin A +31400%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.3%

All nutrients comparison - raw data values

Nutrient Cassava Port Salut DV% diff.
Saturated fat 0.074g 16.691g 76%
Vitamin B12 0µg 1.5µg 63%
Calcium 16mg 650mg 63%
Phosphorus 27mg 360mg 48%
Protein 1.36g 23.78g 45%
Fats 0.28g 28.2g 43%
Cholesterol 0mg 123mg 41%
Vitamin A 1µg 315µg 35%
Selenium 0.7µg 14.5µg 25%
Vitamin C 20.6mg 0mg 23%
Monounsaturated fat 0.075g 9.338g 23%
Sodium 14mg 534mg 23%
Zinc 0.34mg 2.6mg 21%
Manganese 0.384mg 0.011mg 16%
Vitamin B2 0.048mg 0.24mg 15%
Carbs 38.06g 0.57g 12%
Calories 160kcal 352kcal 10%
Copper 0.1mg 0.022mg 9%
Fiber 1.8g 0g 7%
Vitamin B1 0.087mg 0.014mg 6%
Polyunsaturated fat 0.048g 0.729g 5%
Vitamin B3 0.854mg 0.06mg 5%
Potassium 271mg 136mg 4%
Vitamin B6 0.088mg 0.053mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Choline 23.7mg 15.4mg 2%
Folate 27µg 18µg 2%
Vitamin B5 0.107mg 0.21mg 2%
Iron 0.27mg 0.43mg 2%
Magnesium 21mg 24mg 1%
Net carbs 36.26g 0.57g N/A
Sugar 1.7g 0.57g N/A
Vitamin E 0.19mg 0.24mg 0%
Vitamin K 1.9µg 2.4µg 0%
Tryptophan 0.019mg 0.343mg 0%
Threonine 0.028mg 0.876mg 0%
Isoleucine 0.027mg 1.446mg 0%
Leucine 0.039mg 2.482mg 0%
Lysine 0.044mg 1.987mg 0%
Methionine 0.011mg 0.734mg 0%
Phenylalanine 0.026mg 1.323mg 0%
Valine 0.035mg 1.707mg 0%
Histidine 0.02mg 0.686mg 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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +6577.2%
Contains more WaterWater +31.3%
Contains more ProteinProtein +1648.5%
Contains more FatsFats +9971.4%
Contains more OtherOther +222.6%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +12350.7%
Contains more Poly. FatPolyunsaturated fat +1418.8%

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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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.