Cassava vs. Dates — In-Depth Nutrition Comparison
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Differences between Cassava and Dates
- Cassava has more Vitamin C, and Manganese, while Dates has more Fiber, Copper, Potassium, Vitamin B5, Iron, Vitamin B6, and Magnesium.
- Dates ' daily need coverage for Fiber is 25% higher.
- Dates contain 52 times less Vitamin C than Cassava. Cassava contains 20.6mg of Vitamin C, while Dates contain 0.4mg.
The food types used in this comparison are Cassava, raw and Dates, deglet noor.
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.
Contains
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Zinc
+17.2%
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Manganese
+46.6%
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Calcium
+143.8%
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Iron
+277.8%
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Magnesium
+104.8%
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Phosphorus
+129.6%
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Potassium
+142.1%
Contains
less
Sodium
-85.7%
Contains
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Copper
+106%
Contains
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Selenium
+328.6%
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Zinc
+17.2%
Contains
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Manganese
+46.6%
Contains
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Calcium
+143.8%
Contains
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Iron
+277.8%
Contains
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Magnesium
+104.8%
Contains
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Phosphorus
+129.6%
Contains
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Potassium
+142.1%
Contains
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Sodium
-85.7%
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Copper
+106%
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Selenium
+328.6%
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.
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Contains
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Vitamin A
+30%
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Vitamin E
+280%
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Vitamin C
+5050%
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Vitamin B1
+67.3%
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Folate
+42.1%
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Vitamin B2
+37.5%
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Vitamin B3
+49.2%
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Vitamin B5
+450.5%
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Vitamin B6
+87.5%
Contains
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Vitamin K
+42.1%
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Vitamin A
+30%
Contains
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Vitamin E
+280%
Contains
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Vitamin C
+5050%
Contains
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Vitamin B1
+67.3%
Contains
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Folate
+42.1%
Contains
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Vitamin B2
+37.5%
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Vitamin B3
+49.2%
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Vitamin B5
+450.5%
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Vitamin B6
+87.5%
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Vitamin K
+42.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+190.7%
Contains
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Protein
+80.1%
Contains
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Fats
+39.3%
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Carbs
+97.1%
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Other
+158.1%
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Water
+190.7%
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Protein
+80.1%
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Fats
+39.3%
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Carbs
+97.1%
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Other
+158.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+108.3%
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Polyunsaturated fat
+152.6%
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Saturated Fat
-56.8%
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Monounsaturated Fat
+108.3%
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Polyunsaturated fat
+152.6%
Contains
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Saturated Fat
-56.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 36.26g | 67.03g |
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| Protein | 1.36g | 2.45g |
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| Fats | 0.28g | 0.39g |
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| Carbs | 38.06g | 75.03g |
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| Calories | 160kcal | 282kcal |
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| Fructose | 19.56g |
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| Sugar | 1.7g | 63.35g |
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| Fiber | 1.8g | 8g |
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| Calcium | 16mg | 39mg |
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| Iron | 0.27mg | 1.02mg |
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| Magnesium | 21mg | 43mg |
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| Phosphorus | 27mg | 62mg |
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| Potassium | 271mg | 656mg |
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| Sodium | 14mg | 2mg |
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| Zinc | 0.34mg | 0.29mg |
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| Copper | 0.1mg | 0.206mg |
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| Manganese | 0.384mg | 0.262mg |
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| Selenium | 0.7µg | 3µg |
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| Vitamin A | 13IU | 10IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.19mg | 0.05mg |
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| Vitamin C | 20.6mg | 0.4mg |
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| Vitamin B1 | 0.087mg | 0.052mg |
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| Vitamin B2 | 0.048mg | 0.066mg |
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| Vitamin B3 | 0.854mg | 1.274mg |
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| Vitamin B5 | 0.107mg | 0.589mg |
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| Vitamin B6 | 0.088mg | 0.165mg |
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| Folate | 27µg | 19µg |
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| Vitamin K | 1.9µg | 2.7µg |
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| Tryptophan | 0.019mg | 0.012mg |
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| Threonine | 0.028mg | 0.043mg |
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| Isoleucine | 0.027mg | 0.049mg |
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| Leucine | 0.039mg | 0.084mg |
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| Lysine | 0.044mg | 0.066mg |
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| Methionine | 0.011mg | 0.022mg |
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| Phenylalanine | 0.026mg | 0.05mg |
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| Valine | 0.035mg | 0.071mg |
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| Histidine | 0.02mg | 0.032mg |
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| Saturated Fat | 0.074g | 0.032g |
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| Monounsaturated Fat | 0.075g | 0.036g |
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| Polyunsaturated fat | 0.048g | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
16%
29%
Comparison summary
Which food contains less Sodium?
Dates contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 61.65g)
Which food is cheaper?
Cassava is cheaper (difference - $1.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.