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  6. Cassava vs. Cheese sandwich

Cassava vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the differences between cassava and cheese sandwich?

  • Cassava is higher in vitamin C, yet cheese sandwich is higher in phosphorus, selenium, manganese, iron, vitamin B2, vitamin B1, and calcium.
  • Cheese sandwich's daily need coverage for phosphorus is 51% more.
  • Cassava has 14 times more vitamin C than cheese sandwich. While cassava has 20.6mg of vitamin C, cheese sandwich has only 1.5mg.
  • The amount of saturated fat in cassava is lower.
  • The glycemic index of cheese sandwich is lower.

We used Cassava, raw and Crackers, wheat, sandwich, with cheese filling types in this article.

Infographic

Cassava vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +157.1%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +870.4%
Contains more CopperCopper +60%
Contains more ZincZinc +155.9%
Contains more PhosphorusPhosphorus +1314.8%
Contains more ManganeseManganese +182%
Contains more SeleniumSelenium +3371.4%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +1273.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin B1Vitamin B1 +311.5%
Contains more Vitamin B2Vitamin B2 +789.6%
Contains more Vitamin B3Vitamin B3 +273%
Contains more Vitamin B5Vitamin B5 +481.3%
Contains more Vitamin B6Vitamin B6 +196.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +137%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cassava Cheese sandwich DV% diff.
Polyunsaturated fat 0.048g 9.166g 61%
Phosphorus 27mg 382mg 51%
Selenium 0.7µg 24.3µg 43%
Fats 0.28g 25g 38%
Sodium 14mg 839mg 36%
Manganese 0.384mg 1.083mg 30%
Vitamin B2 0.048mg 0.427mg 29%
Iron 0.27mg 2.62mg 29%
Monounsaturated fat 0.075g 10.351g 26%
Vitamin B1 0.087mg 0.358mg 23%
Vitamin C 20.6mg 1.5mg 21%
Calcium 16mg 204mg 19%
Saturated fat 0.074g 4.129g 18%
Protein 1.36g 9.8g 17%
Calories 160kcal 497kcal 17%
Vitamin B3 0.854mg 3.185mg 15%
Vitamin B6 0.088mg 0.261mg 13%
Vitamin B5 0.107mg 0.622mg 10%
Folate 27µg 64µg 9%
Magnesium 21mg 54mg 8%
Carbs 38.06g 58.2g 7%
Copper 0.1mg 0.16mg 7%
Vitamin B12 0µg 0.12µg 5%
Zinc 0.34mg 0.87mg 5%
Fiber 1.8g 3.1g 5%
Choline 23.7mg 4%
Vitamin K 1.9µg 2%
Cholesterol 0mg 7mg 2%
Vitamin A 1µg 21µg 2%
Potassium 271mg 306mg 1%
Vitamin E 0.19mg 1%
Net carbs 36.26g 55.1g N/A
Sugar 1.7g N/A
Tryptophan 0.019mg 0.13mg 0%
Threonine 0.028mg 0.298mg 0%
Isoleucine 0.027mg 0.383mg 0%
Leucine 0.039mg 0.698mg 0%
Lysine 0.044mg 0.344mg 0%
Methionine 0.011mg 0.167mg 0%
Phenylalanine 0.026mg 0.472mg 0%
Valine 0.035mg 0.438mg 0%
Histidine 0.02mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +1765%
Contains more ProteinProtein +620.6%
Contains more FatsFats +8828.6%
Contains more CarbsCarbs +52.9%
Contains more OtherOther +512.9%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +13701.3%
Contains more Poly. FatPolyunsaturated fat +18995.8%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.