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Cassava vs. Danish pastry — In-Depth Nutrition Comparison

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How are cassava and danish pastry different?

  • Cassava is higher in vitamin C; however, danish pastry is richer in selenium, iron, vitamin B2, phosphorus, vitamin B1, vitamin B12, and folate.
  • Daily need coverage for saturated fat for danish pastry is 34% higher.
  • Cassava contains 206 times more vitamin C than danish pastry. While cassava contains 20.6mg of vitamin C, danish pastry contains only 0.1mg.
  • Cassava has less sodium.
  • Danish pastry has a lower glycemic index (50) than cassava (94).

Cassava, raw and Danish pastry, cheese are the varieties used in this article.

Infographic

Cassava vs Danish pastry 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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +176.5%
Contains more CopperCopper +12.4%
Contains less SodiumSodium -96.6%
Contains more CalciumCalcium +118.8%
Contains more IronIron +566.7%
Contains more ZincZinc +105.9%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +2600%
~equal in Manganese ~0.351mg

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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +20500%
Contains more Vitamin B6Vitamin B6 +120%
Contains more CholineCholine +17.9%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B1Vitamin B1 +118.4%
Contains more Vitamin B2Vitamin B2 +441.7%
Contains more Vitamin B3Vitamin B3 +134.2%
Contains more Vitamin B5Vitamin B5 +184.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +263.2%
Contains more FolateFolate +122.2%
~equal in Vitamin D ~0µg

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
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more WaterWater +90.1%
Contains more ProteinProtein +488.2%
Contains more FatsFats +7721.4%
Contains more OtherOther +141.9%
~equal in Carbs ~37.2g

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +14984%
Contains more Poly. FatPolyunsaturated fat +5264.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Danish pastry DV% diff.
Fats 0.28g 21.9g 33%
Selenium 0.7µg 18.9µg 33%
Saturated fat 0.074g 6.794g 31%
Monounsaturated fat 0.075g 11.313g 28%
Vitamin C 20.6mg 0.1mg 23%
Iron 0.27mg 1.8mg 19%
Sodium 14mg 417mg 18%
Polyunsaturated fat 0.048g 2.575g 17%
Vitamin B2 0.048mg 0.26mg 16%
Protein 1.36g 8g 13%
Phosphorus 27mg 108mg 12%
Calories 160kcal 374kcal 11%
Vitamin B1 0.087mg 0.19mg 9%
Cholesterol 0mg 23mg 8%
Folate 27µg 60µg 8%
Vitamin B12 0µg 0.2µg 8%
Vitamin B3 0.854mg 2mg 7%
Potassium 271mg 98mg 5%
Vitamin K 1.9µg 6.9µg 4%
Vitamin A 1µg 35µg 4%
Vitamin B6 0.088mg 0.04mg 4%
Vitamin B5 0.107mg 0.304mg 4%
Fiber 1.8g 1g 3%
Zinc 0.34mg 0.7mg 3%
Calcium 16mg 35mg 2%
Manganese 0.384mg 0.351mg 1%
Vitamin E 0.19mg 0.35mg 1%
Copper 0.1mg 0.089mg 1%
Magnesium 21mg 15mg 1%
Choline 23.7mg 20.1mg 1%
Net carbs 36.26g 36.2g N/A
Carbs 38.06g 37.2g 0%
Vitamin D 0IU 2IU 0%
Sugar 1.7g 6.95g N/A
Tryptophan 0.019mg 0.089mg 0%
Threonine 0.028mg 0.293mg 0%
Isoleucine 0.027mg 0.371mg 0%
Leucine 0.039mg 0.644mg 0%
Lysine 0.044mg 0.43mg 0%
Methionine 0.011mg 0.174mg 0%
Phenylalanine 0.026mg 0.402mg 0%
Valine 0.035mg 0.412mg 0%
Histidine 0.02mg 0.205mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Danish pastry
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
22%
Danish pastry
Minerals Daily Need Coverage Score
16%
Cassava
40%
Danish pastry

Comparison summary

Which food is lower in glycemic index?
Danish pastry
Danish pastry is lower in glycemic index (difference - 44)
Which food is cheaper?
Danish pastry
Danish pastry is cheaper (difference - $0.2)
Which food is richer in vitamins?
Danish pastry
Danish pastry is relatively richer in vitamins
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 5.25g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 403mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 6.72g)
Which food is richer in minerals?
?
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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.