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  6. Cassava vs. Ground beef

Cassava vs. Ground beef — In-Depth Nutrition Comparison

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How are cassava and ground beef different?

  • Cassava is higher in vitamin C; however, ground beef is richer in vitamin B12, zinc, selenium, iron, phosphorus, vitamin B3, and vitamin B6.
  • Daily need coverage for vitamin B12 for ground beef is 104% higher.
  • Cassava has less saturated fat.
  • Ground beef has a lower glycemic index (0) than cassava (94).

Cassava, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked are the varieties used in this article.

Infographic

Cassava vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +23.5%
Contains more PotassiumPotassium +12.4%
Contains more CopperCopper +26.6%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +4166.7%
Contains more CalciumCalcium +106.3%
Contains more IronIron +740.7%
Contains more ZincZinc +1617.6%
Contains more PhosphorusPhosphorus +514.8%
Contains more SeleniumSelenium +2628.6%

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.
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more FolateFolate +285.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +256.3%
Contains more Vitamin B3Vitamin B3 +371.4%
Contains more Vitamin B5Vitamin B5 +378.5%
Contains more Vitamin B6Vitamin B6 +253.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +52.6%
Contains more CholineCholine +208.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Zinc 0.34mg 5.84mg 50%
Protein 1.36g 23.87g 45%
Selenium 0.7µg 19.1µg 33%
Cholesterol 0mg 88mg 29%
Saturated fat 0.074g 6.073g 27%
Iron 0.27mg 2.27mg 25%
Fats 0.28g 15.37g 23%
Vitamin C 20.6mg 0mg 23%
Vitamin B3 0.854mg 4.026mg 20%
Phosphorus 27mg 166mg 20%
Monounsaturated fat 0.075g 7.322g 18%
Vitamin B6 0.088mg 0.311mg 17%
Manganese 0.384mg 0.009mg 16%
Carbs 38.06g 0g 13%
Choline 23.7mg 73.2mg 9%
Vitamin B2 0.048mg 0.171mg 9%
Vitamin B5 0.107mg 0.512mg 8%
Fiber 1.8g 0g 7%
Folate 27µg 7µg 5%
Calories 160kcal 241kcal 4%
Vitamin B1 0.087mg 0.051mg 3%
Sodium 14mg 73mg 3%
Copper 0.1mg 0.079mg 2%
Calcium 16mg 33mg 2%
Polyunsaturated fat 0.048g 0.408g 2%
Potassium 271mg 241mg 1%
Vitamin K 1.9µg 2.9µg 1%
Magnesium 21mg 17mg 1%
Net carbs 36.26g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.7g 0g N/A
Vitamin E 0.19mg 0.12mg 0%
Vitamin A 1µg 3µg 0%
Trans fat 0g 1.173g N/A
Tryptophan 0.019mg 0.121mg 0%
Threonine 0.028mg 0.923mg 0%
Isoleucine 0.027mg 1.055mg 0%
Leucine 0.039mg 1.861mg 0%
Lysine 0.044mg 1.976mg 0%
Methionine 0.011mg 0.614mg 0%
Phenylalanine 0.026mg 0.931mg 0%
Valine 0.035mg 1.172mg 0%
Histidine 0.02mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g 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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1655.1%
Contains more FatsFats +5389.3%
Contains more OtherOther +285.5%
~equal in Water ~58.37g

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +9662.7%
Contains more Poly. FatPolyunsaturated fat +750%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.