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  6. Cassava vs. Dulce de Leche

Cassava vs. Dulce de Leche — In-Depth Nutrition Comparison

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How are cassava and dulce de Leche different?

  • Cassava is higher in vitamin C, manganese, and copper; however, dulce de Leche is richer in vitamin B2, phosphorus, calcium, vitamin B5, vitamin B12, and choline.
  • Daily need coverage for vitamin B2 for dulce de Leche is 27% higher.
  • Cassava contains 192 times more manganese than dulce de Leche. While cassava contains 0.384mg of manganese, dulce de Leche contains only 0.002mg.
  • Cassava has less saturated fat.
  • Dulce de Leche has a lower glycemic index (42) than cassava (94).

Cassava, raw and Dulce de Leche are the varieties used in this article.

Infographic

Cassava vs Dulce de Leche 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% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more IronIron +58.8%
Contains more CopperCopper +2400%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +19100%
Contains more CalciumCalcium +1468.8%
Contains more PotassiumPotassium +29.2%
Contains more ZincZinc +132.4%
Contains more PhosphorusPhosphorus +614.8%
Contains more SeleniumSelenium +285.7%
~equal in Magnesium ~22mg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +692.3%
Contains more Vitamin B1Vitamin B1 +443.8%
Contains more Vitamin B3Vitamin B3 +306.7%
Contains more Vitamin B6Vitamin B6 +450%
Contains more Vitamin KVitamin K +46.2%
Contains more FolateFolate +145.5%
Contains more Vitamin AVitamin A +7300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +743.8%
Contains more Vitamin B5Vitamin B5 +680.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +275.9%
~equal in Vitamin E ~0.2mg

All nutrients comparison - raw data values

Nutrient Cassava Dulce de Leche DV% diff.
Vitamin B2 0.048mg 0.405mg 27%
Phosphorus 27mg 193mg 24%
Calcium 16mg 251mg 24%
Vitamin C 20.6mg 2.6mg 20%
Saturated fat 0.074g 4.534g 20%
Manganese 0.384mg 0.002mg 17%
Vitamin B5 0.107mg 0.835mg 15%
Vitamin B12 0µg 0.31µg 13%
Choline 23.7mg 89.1mg 12%
Copper 0.1mg 0.004mg 11%
Protein 1.36g 6.84g 11%
Fats 0.28g 7.35g 11%
Cholesterol 0mg 29mg 10%
Vitamin A 1µg 74µg 8%
Calories 160kcal 315kcal 8%
Fiber 1.8g 0g 7%
Vitamin B1 0.087mg 0.016mg 6%
Vitamin B6 0.088mg 0.016mg 6%
Carbs 38.06g 55.35g 6%
Sodium 14mg 129mg 5%
Monounsaturated fat 0.075g 2.143g 5%
Vitamin B3 0.854mg 0.21mg 4%
Zinc 0.34mg 0.79mg 4%
Selenium 0.7µg 2.7µg 4%
Folate 27µg 11µg 4%
Polyunsaturated fat 0.048g 0.375g 2%
Potassium 271mg 350mg 2%
Vitamin D 0IU 6IU 1%
Vitamin K 1.9µg 1.3µg 1%
Iron 0.27mg 0.17mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 36.26g 55.35g N/A
Magnesium 21mg 22mg 0%
Sugar 1.7g 49.74g N/A
Vitamin E 0.19mg 0.2mg 0%
Trans fat 0g 0.364g N/A
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +107.9%
Contains more ProteinProtein +402.9%
Contains more FatsFats +2525%
Contains more CarbsCarbs +45.4%
Contains more OtherOther +182.3%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +2757.3%
Contains more Poly. FatPolyunsaturated fat +681.3%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.