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Cassava vs. Chuck steak — In-Depth Nutrition Comparison

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The main differences between cassava and chuck steak

  • Cassava has more vitamin C; however, chuck steak has more vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B12 for chuck steak is 126% higher.
  • Cassava is lower in saturated fat.
  • Cassava has a higher glycemic index than chuck steak.

Food types used in this article are Cassava, raw and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Cassava vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more CopperCopper +29.9%
Contains less SodiumSodium -80.3%
Contains more ManganeseManganese +3100%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +807.4%
Contains more ZincZinc +2452.9%
Contains more PhosphorusPhosphorus +614.8%
Contains more SeleniumSelenium +3828.6%
~equal in Magnesium ~22mg
~equal in Calcium ~16mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +90%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +297.9%
Contains more Vitamin B3Vitamin B3 +446%
Contains more Vitamin B5Vitamin B5 +602.8%
Contains more Vitamin B6Vitamin B6 +323.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +233.3%

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +287.5%
Contains more ProteinProtein +1736.8%
Contains more FatsFats +6914.3%
~equal in Water ~55.22g

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +12509.3%
Contains more Poly. FatPolyunsaturated fat +1587.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.34mg 8.68mg 76%
Selenium 0.7µg 27.5µg 49%
Protein 1.36g 24.98g 47%
Saturated fat 0.074g 8.66g 39%
Fats 0.28g 19.64g 30%
Cholesterol 0mg 87mg 29%
Iron 0.27mg 2.45mg 27%
Phosphorus 27mg 193mg 24%
Vitamin B3 0.854mg 4.663mg 24%
Vitamin C 20.6mg 0mg 23%
Monounsaturated fat 0.075g 9.457g 23%
Vitamin B6 0.088mg 0.373mg 22%
Manganese 0.384mg 0.012mg 16%
Carbs 38.06g 0g 13%
Vitamin B5 0.107mg 0.752mg 13%
Vitamin B2 0.048mg 0.191mg 11%
Choline 23.7mg 79mg 10%
Fiber 1.8g 0g 7%
Calories 160kcal 277kcal 6%
Polyunsaturated fat 0.048g 0.81g 5%
Folate 27µg 6µg 5%
Copper 0.1mg 0.077mg 3%
Vitamin B1 0.087mg 0.066mg 2%
Sodium 14mg 71mg 2%
Potassium 271mg 325mg 2%
Vitamin E 0.19mg 0.1mg 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 1µg 7µg 1%
Net carbs 36.26g 0g N/A
Magnesium 21mg 22mg 0%
Calcium 16mg 16mg 0%
Sugar 1.7g 0g N/A
Vitamin K 1.9µg 1.6µg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.019mg 0.281mg 0%
Threonine 0.028mg 1.099mg 0%
Isoleucine 0.027mg 1.062mg 0%
Leucine 0.039mg 2.009mg 0%
Lysine 0.044mg 2.184mg 0%
Methionine 0.011mg 0.709mg 0%
Phenylalanine 0.026mg 0.951mg 0%
Valine 0.035mg 1.129mg 0%
Histidine 0.02mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Chuck steak
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
55%
Chuck steak
Minerals Daily Need Coverage Score
16%
Cassava
65%
Chuck steak

Comparison summary

Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 94)
Which food is richer in minerals?
Chuck steak
Chuck steak is relatively richer in minerals
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 57mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 8.586g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.8)
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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.