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Cassava vs. Sardine — In-Depth Nutrition Comparison

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Important differences between Cassava and Sardine

  • Cassava has more Vitamin C, however, Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Iron, Vitamin D, Vitamin B3, and Vitamin B2.
  • Sardine's daily need coverage for Vitamin B12 is 373% more.

The food varieties used in the comparison are Cassava, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Cassava vs Sardine 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 less Sodium -95.4%
Contains more Manganese +255.6%
Contains more Calcium +2287.5%
Contains more Iron +981.5%
Contains more Magnesium +85.7%
Contains more Phosphorus +1714.8%
Contains more Potassium +46.5%
Contains more Zinc +285.3%
Contains more Copper +86%
Contains more Selenium +7428.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -95.4%
Contains more Manganese +255.6%
Contains more Calcium +2287.5%
Contains more Iron +981.5%
Contains more Magnesium +85.7%
Contains more Phosphorus +1714.8%
Contains more Potassium +46.5%
Contains more Zinc +285.3%
Contains more Copper +86%
Contains more Selenium +7428.6%

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.
:
Contains more Vitamin C +∞%
Contains more Folate +170%
Contains more Vitamin A +730.8%
Contains more Vitamin E +973.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +372.9%
Contains more Vitamin B3 +514.2%
Contains more Vitamin B5 +500%
Contains more Vitamin B6 +89.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +36.8%
Equal in Vitamin B1 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin C +∞%
Contains more Folate +170%
Contains more Vitamin A +730.8%
Contains more Vitamin E +973.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +372.9%
Contains more Vitamin B3 +514.2%
Contains more Vitamin B5 +500%
Contains more Vitamin B6 +89.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +36.8%
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Protein +1710.3%
Contains more Fats +3989.3%
Contains more Other +596.8%
Equal in Water - 59.61
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Protein +1710.3%
Contains more Fats +3989.3%
Contains more Other +596.8%
Equal in Water - 59.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +5058.7%
Contains more Polyunsaturated fat +10625%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +5058.7%
Contains more Polyunsaturated fat +10625%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Sardine Opinion
Net carbs 36.26g 0g Cassava
Protein 1.36g 24.62g Sardine
Fats 0.28g 11.45g Sardine
Carbs 38.06g 0g Cassava
Calories 160kcal 208kcal Sardine
Sugar 1.7g 0g Sardine
Fiber 1.8g 0g Cassava
Calcium 16mg 382mg Sardine
Iron 0.27mg 2.92mg Sardine
Magnesium 21mg 39mg Sardine
Phosphorus 27mg 490mg Sardine
Potassium 271mg 397mg Sardine
Sodium 14mg 307mg Cassava
Zinc 0.34mg 1.31mg Sardine
Copper 0.1mg 0.186mg Sardine
Manganese 0.384mg 0.108mg Cassava
Selenium 0.7µg 52.7µg Sardine
Vitamin A 13IU 108IU Sardine
Vitamin A RAE 1µg 32µg Sardine
Vitamin E 0.19mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 20.6mg 0mg Cassava
Vitamin B1 0.087mg 0.08mg Cassava
Vitamin B2 0.048mg 0.227mg Sardine
Vitamin B3 0.854mg 5.245mg Sardine
Vitamin B5 0.107mg 0.642mg Sardine
Vitamin B6 0.088mg 0.167mg Sardine
Folate 27µg 10µg Cassava
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 1.9µg 2.6µg Sardine
Tryptophan 0.019mg 0.276mg Sardine
Threonine 0.028mg 1.079mg Sardine
Isoleucine 0.027mg 1.134mg Sardine
Leucine 0.039mg 2.001mg Sardine
Lysine 0.044mg 2.26mg Sardine
Methionine 0.011mg 0.729mg Sardine
Phenylalanine 0.026mg 0.961mg Sardine
Valine 0.035mg 1.268mg Sardine
Histidine 0.02mg 0.725mg Sardine
Cholesterol 0mg 142mg Cassava
Saturated Fat 0.074g 1.528g Cassava
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 0.075g 3.869g Sardine
Polyunsaturated fat 0.048g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Sardine
Minerals Daily Need Coverage Score
16%
Cassava
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 94)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 293mg)
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 1.454g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $6.8)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.