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  6. Cassava vs. Mandarin orange

Cassava vs. Mandarin orange — In-Depth Nutrition Comparison

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Important differences between cassava and mandarin oranges

  • Cassava has more manganese and copper; however, mandarin oranges have more vitamin A and vitamin C.
  • Cassava's daily need coverage for manganese is 15% more.
  • Cassava has 2 times more copper than mandarin oranges. Cassava has 0.1mg of copper, while mandarin oranges have 0.042mg.
  • Cassava is lower in sugar.
  • Cassava has a higher glycemic index than mandarin oranges.

The food varieties used in the comparison are Cassava, raw and Tangerines, (mandarin oranges), raw.

Infographic

Cassava vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +63.3%
Contains more IronIron +80%
Contains more CopperCopper +138.1%
Contains more ZincZinc +385.7%
Contains more PhosphorusPhosphorus +35%
Contains more ManganeseManganese +884.6%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +131.3%
Contains less SodiumSodium -85.7%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +127.1%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +68.8%
Contains more CholineCholine +132.4%
Contains more Vitamin CVitamin C +29.6%
Contains more Vitamin AVitamin A +3300%
Contains more Vitamin B5Vitamin B5 +101.9%
~equal in Vitamin E ~0.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Mandarin orange DV% diff.
Manganese 0.384mg 0.039mg 15%
Carbs 38.06g 13.34g 8%
Vitamin C 20.6mg 26.7mg 7%
Copper 0.1mg 0.042mg 6%
Calories 160kcal 53kcal 5%
Vitamin A 1µg 34µg 4%
Folate 27µg 16µg 3%
Vitamin B3 0.854mg 0.376mg 3%
Fructose 2.4g 3%
Potassium 271mg 166mg 3%
Iron 0.27mg 0.15mg 2%
Calcium 16mg 37mg 2%
Choline 23.7mg 10.2mg 2%
Vitamin B5 0.107mg 0.216mg 2%
Magnesium 21mg 12mg 2%
Vitamin K 1.9µg 0µg 2%
Vitamin B1 0.087mg 0.058mg 2%
Zinc 0.34mg 0.07mg 2%
Vitamin B2 0.048mg 0.036mg 1%
Vitamin B6 0.088mg 0.078mg 1%
Sodium 14mg 2mg 1%
Protein 1.36g 0.81g 1%
Selenium 0.7µg 0.1µg 1%
Phosphorus 27mg 20mg 1%
Fats 0.28g 0.31g 0%
Net carbs 36.26g 11.54g N/A
Sugar 1.7g 10.58g N/A
Fiber 1.8g 1.8g 0%
Vitamin E 0.19mg 0.2mg 0%
Saturated fat 0.074g 0.039g 0%
Monounsaturated fat 0.075g 0.06g 0%
Polyunsaturated fat 0.048g 0.065g 0%
Tryptophan 0.019mg 0.002mg 0%
Threonine 0.028mg 0.016mg 0%
Isoleucine 0.027mg 0.017mg 0%
Leucine 0.039mg 0.028mg 0%
Lysine 0.044mg 0.032mg 0%
Methionine 0.011mg 0.002mg 0%
Phenylalanine 0.026mg 0.018mg 0%
Valine 0.035mg 0.021mg 0%
Histidine 0.02mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +67.9%
Contains more CarbsCarbs +185.3%
Contains more OtherOther +67.6%
Contains more FatsFats +10.7%
Contains more WaterWater +42.7%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +25%
Contains less Sat. FatSaturated fat -47.3%
Contains more Poly. FatPolyunsaturated fat +35.4%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.