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  6. Cassava vs. Gooseberry

Cassava vs. Gooseberry — In-Depth Nutrition Comparison

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Differences between cassava and gooseberries

  • Cassava has more manganese and folate, while gooseberries have more fiber, vitamin C, and vitamin A.
  • Gooseberries contain 5 times less folate than cassava. Cassava contains 27µg of folate, while gooseberries contain 6µg.
  • Gooseberries have a lower glycemic index. The glycemic index of gooseberries is 15, while the glycemic index of cassava is 94.

The food types used in this comparison are Cassava, raw and Gooseberries, raw.

Infographic

Cassava vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +36.9%
Contains more CopperCopper +42.9%
Contains more ZincZinc +183.3%
Contains more ManganeseManganese +166.7%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +56.3%
Contains more IronIron +14.8%
Contains less SodiumSodium -92.9%
~equal in Phosphorus ~27mg

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +184.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +34.5%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +94.7%
Contains more Vitamin B5Vitamin B5 +167.3%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Gooseberry DV% diff.
Fiber 1.8g 4.3g 10%
Manganese 0.384mg 0.144mg 10%
Carbs 38.06g 10.18g 9%
Vitamin C 20.6mg 27.7mg 8%
Calories 160kcal 44kcal 6%
Folate 27µg 6µg 5%
Choline 23.7mg 4%
Vitamin B5 0.107mg 0.286mg 4%
Vitamin B1 0.087mg 0.04mg 4%
Copper 0.1mg 0.07mg 3%
Vitamin B3 0.854mg 0.3mg 3%
Magnesium 21mg 10mg 3%
Vitamin K 1.9µg 2%
Potassium 271mg 198mg 2%
Zinc 0.34mg 0.12mg 2%
Polyunsaturated fat 0.048g 0.317g 2%
Vitamin A 1µg 15µg 2%
Vitamin B6 0.088mg 0.08mg 1%
Sodium 14mg 1mg 1%
Vitamin E 0.19mg 0.37mg 1%
Calcium 16mg 25mg 1%
Protein 1.36g 0.88g 1%
Vitamin B2 0.048mg 0.03mg 1%
Fats 0.28g 0.58g 0%
Net carbs 36.26g 5.88g N/A
Iron 0.27mg 0.31mg 0%
Sugar 1.7g N/A
Phosphorus 27mg 27mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.074g 0.038g 0%
Monounsaturated fat 0.075g 0.051g 0%
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%

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +54.5%
Contains more CarbsCarbs +273.9%
Contains more OtherOther +26.5%
Contains more FatsFats +107.1%
Contains more WaterWater +47.2%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +47.1%
Contains less Sat. FatSaturated fat -48.6%
Contains more Poly. FatPolyunsaturated fat +560.4%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.