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Cassava vs. Salmon raw — In-Depth Nutrition Comparison

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Significant differences between cassava and salmon raw

  • Cassava has more vitamin C; however, salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, and copper.
  • Salmon raw covers your daily vitamin B12 needs 133% more than cassava.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of salmon raw is 0.

Specific food types used in this comparison are Cassava, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Cassava vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -68.2%
Contains more ManganeseManganese +2300%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +80.8%
Contains more IronIron +196.3%
Contains more CopperCopper +150%
Contains more ZincZinc +88.2%
Contains more PhosphorusPhosphorus +640.7%
Contains more SeleniumSelenium +5114.3%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B1Vitamin B1 +159.8%
Contains more Vitamin B2Vitamin B2 +691.7%
Contains more Vitamin B3Vitamin B3 +820.4%
Contains more Vitamin B5Vitamin B5 +1455.1%
Contains more Vitamin B6Vitamin B6 +829.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~25µg

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1358.8%
Contains more FatsFats +2164.3%
Contains more WaterWater +14.8%
Contains more OtherOther +758.1%

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% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +2704%
Contains more Poly. FatPolyunsaturated fat +5189.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Salmon raw
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 Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.7µg 36.5µg 65%
Vitamin B6 0.088mg 0.818mg 56%
Vitamin B3 0.854mg 7.86mg 44%
Protein 1.36g 19.84g 37%
Vitamin B5 0.107mg 1.664mg 31%
Vitamin B2 0.048mg 0.38mg 26%
Phosphorus 27mg 200mg 25%
Vitamin C 20.6mg 0mg 23%
Cholesterol 0mg 55mg 18%
Copper 0.1mg 0.25mg 17%
Polyunsaturated fat 0.048g 2.539g 17%
Manganese 0.384mg 0.016mg 16%
Carbs 38.06g 0g 13%
Vitamin B1 0.087mg 0.226mg 12%
Fats 0.28g 6.34g 9%
Iron 0.27mg 0.8mg 7%
Fiber 1.8g 0g 7%
Potassium 271mg 490mg 6%
Monounsaturated fat 0.075g 2.103g 5%
Choline 23.7mg 4%
Saturated fat 0.074g 0.981g 4%
Zinc 0.34mg 0.64mg 3%
Vitamin K 1.9µg 2%
Magnesium 21mg 29mg 2%
Folate 27µg 25µg 1%
Calories 160kcal 142kcal 1%
Vitamin E 0.19mg 1%
Vitamin A 1µg 12µg 1%
Sodium 14mg 44mg 1%
Net carbs 36.26g 0g N/A
Calcium 16mg 12mg 0%
Sugar 1.7g N/A
Tryptophan 0.019mg 0.222mg 0%
Threonine 0.028mg 0.87mg 0%
Isoleucine 0.027mg 0.914mg 0%
Leucine 0.039mg 1.613mg 0%
Lysine 0.044mg 1.822mg 0%
Methionine 0.011mg 0.587mg 0%
Phenylalanine 0.026mg 0.775mg 0%
Valine 0.035mg 1.022mg 0%
Histidine 0.02mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
Minerals Daily Need Coverage Score
16%
Cassava
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 94)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.907g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $12.8)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.