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Cassava vs Gratin - In-Depth Nutrition Comparison

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What are the differences between Cassava and Gratin?

  • Cassava is higher in Vitamin C, and Manganese, yet Gratin is higher in Phosphorus, Calcium, Vitamin A, Copper, and Vitamin B6.
  • Gratin's daily need coverage for Saturated Fat is 23% more.
  • Cassava has 2 times more Manganese than Gratin. While Cassava has 0.384mg of Manganese, Gratin has only 0.161mg.
  • The amount of Sodium in Cassava is lower.

We used Cassava, raw and Potatoes, au gratin, home-prepared from recipe using butter types in this article.

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Cassava vs Gratin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Gratin
Contains less Sodium -96.8%
Contains more Iron +137%
Contains more Calcium +643.8%
Contains more Potassium +46.1%
Contains more Copper +60%
Contains more Zinc +102.9%
Contains more Phosphorus +318.5%
Equal in Magnesium - 20
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Contains less Sodium -96.8%
Contains more Iron +137%
Contains more Calcium +643.8%
Contains more Potassium +46.1%
Contains more Copper +60%
Contains more Zinc +102.9%
Contains more Phosphorus +318.5%
Equal in Magnesium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Gratin
Contains more Vitamin C +108.1%
Contains more Vitamin B1 +35.9%
Contains more Folate +145.5%
Contains more Vitamin A +1930.8%
Contains more Vitamin B2 +141.7%
Contains more Vitamin B3 +16.3%
Contains more Vitamin B5 +261.7%
Contains more Vitamin B6 +97.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
Contains more Vitamin C +108.1%
Contains more Vitamin B1 +35.9%
Contains more Folate +145.5%
Contains more Vitamin A +1930.8%
Contains more Vitamin B2 +141.7%
Contains more Vitamin B3 +16.3%
Contains more Vitamin B5 +261.7%
Contains more Vitamin B6 +97.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
15
Gratin
Mineral Summary Score
14
Cassava
36
Gratin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cassava
30%
Gratin
Carbohydrates
38%
Cassava
11%
Gratin
Fats
1%
Cassava
35%
Gratin

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Gratin
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 94)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.2)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 419mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 4.659g)
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.

All nutrients comparison - raw data values

Nutrient Cassava Gratin Opinion
Calories 160 132 Cassava
Protein 1.36 5.06 Gratin
Fats 0.28 7.59 Gratin
Vitamin C 20.6 9.9 Cassava
Net carbs 36.2599983215332 9.470000267028809 Cassava
Carbs 38.06 11.27 Cassava
Cholesterol 0 23 Cassava
Vitamin D 0 0
Iron 0.27 0.64 Gratin
Calcium 16 119 Gratin
Potassium 271 396 Gratin
Magnesium 21 20 Cassava
Sugar 1.7 Gratin
Fiber 1.8 1.8
Copper 0.1 0.16 Gratin
Zinc 0.34 0.69 Gratin
Starch
Phosphorus 27 113 Gratin
Sodium 14 433 Cassava
Vitamin A 13 264 Gratin
Vitamin E 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.087 0.064 Cassava
Vitamin B2 0.048 0.116 Gratin
Vitamin B3 0.854 0.993 Gratin
Vitamin B5 0.107 0.387 Gratin
Vitamin B6 0.088 0.174 Gratin
Vitamin B12 0 0
Vitamin K 1.9 Cassava
Folate 27 11 Cassava
Trans Fat 0 Gratin
Saturated Fat 0.074 4.733 Cassava
Monounsaturated Fat 0.075 2.149 Gratin
Polyunsaturated fat 0.048 0.276 Gratin
Tryptophan 0.019 0.07 Gratin
Threonine 0.028 0.192 Gratin
Isoleucine 0.027 0.284 Gratin
Leucine 0.039 0.443 Gratin
Lysine 0.044 0.381 Gratin
Methionine 0.011 0.117 Gratin
Phenylalanine 0.026 0.254 Gratin
Valine 0.035 0.325 Gratin
Histidine 0.02 0.151 Gratin
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.