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Cassava vs. Hash browns — In-Depth Nutrition Comparison

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Significant differences between cassava and hash browns

  • Cassava has more vitamin C and manganese; however, hash browns are richer in vitamin E, phosphorus, vitamin B6, vitamin K, vitamin B3, and vitamin B5.
  • Hash browns cover your daily sodium needs 24% more than cassava.
  • Hash browns have 4 times less vitamin C than cassava. Cassava has 20.6mg of vitamin C, while hash browns have 5.4mg.
  • Cassava contains less saturated fat.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of hash browns is 56.

Specific food types used in this comparison are Cassava, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Cassava vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +143%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +18.8%
Contains more PotassiumPotassium +31%
Contains more IronIron +122.2%
Contains more PhosphorusPhosphorus +263%
~equal in Magnesium ~21mg
~equal in Copper ~0.1mg
~equal in Zinc ~0.36mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin CVitamin C +281.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +26.3%
Contains more FolateFolate +125%
Contains more CholineCholine +33.1%
Contains more Vitamin EVitamin E +1278.9%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B3Vitamin B3 +115.2%
Contains more Vitamin B5Vitamin B5 +255.1%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more Vitamin KVitamin K +421.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more CarbsCarbs +31.8%
Contains more WaterWater +21.1%
Contains more ProteinProtein +89.7%
Contains more FatsFats +5985.7%
Contains more OtherOther +259.7%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +10336%
Contains more Poly. FatPolyunsaturated fat +11702.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Hash browns DV% diff.
Polyunsaturated fat 0.048g 5.665g 37%
Fats 0.28g 17.04g 26%
Sodium 14mg 566mg 24%
Monounsaturated fat 0.075g 7.827g 19%
Vitamin C 20.6mg 5.4mg 17%
Vitamin E 0.19mg 2.62mg 16%
Starch 25.74g 11%
Saturated fat 0.074g 2.54g 11%
Manganese 0.384mg 0.158mg 10%
Phosphorus 27mg 98mg 10%
Vitamin B6 0.088mg 0.186mg 8%
Vitamin K 1.9µg 9.9µg 7%
Calories 160kcal 272kcal 6%
Vitamin B3 0.854mg 1.838mg 6%
Vitamin B5 0.107mg 0.38mg 5%
Fiber 1.8g 2.7g 4%
Iron 0.27mg 0.6mg 4%
Vitamin B1 0.087mg 0.137mg 4%
Folate 27µg 12µg 4%
Carbs 38.06g 28.88g 3%
Protein 1.36g 2.58g 2%
Potassium 271mg 355mg 2%
Selenium 0.7µg 0.4µg 1%
Vitamin B2 0.048mg 0.038mg 1%
Choline 23.7mg 17.8mg 1%
Net carbs 36.26g 26.18g N/A
Magnesium 21mg 21mg 0%
Calcium 16mg 19mg 0%
Sugar 1.7g 0.56g N/A
Copper 0.1mg 0.1mg 0%
Zinc 0.34mg 0.36mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.056g N/A
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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Hash browns
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Hash browns
Minerals Daily Need Coverage Score
16%
Cassava
26%
Hash browns

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 1.14g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 38)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.2)
Which food is richer in minerals?
Hash browns
Hash browns is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 552mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 2.466g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.