Cassava vs. Mustard — In-Depth Nutrition Comparison
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Significant differences between cassava and mustard
- Cassava has more vitamin C; however, mustard is richer in selenium, iron, phosphorus, fiber, vitamin B1, and magnesium.
- Mustard covers your daily selenium needs 60% more than cassava.
- Mustard has 69 times less vitamin C than cassava. Cassava has 20.6mg of vitamin C, while mustard has 0.3mg.
- Cassava contains less sodium.
- Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of mustard is 32.
Specific food types used in this comparison are Cassava, raw and Mustard, prepared, yellow.
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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.
| Contains more PotassiumPotassium | +78.3% |
| Contains more CopperCopper | +35.1% |
| Contains less SodiumSodium | -98.7% |
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +293.8% |
| Contains more IronIron | +496.3% |
| Contains more ZincZinc | +88.2% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more SeleniumSelenium | +4685.7% |
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.
| Contains more Vitamin CVitamin C | +6766.7% |
| Contains more Vitamin B3Vitamin B3 | +51.2% |
| Contains more Vitamin B6Vitamin B6 | +25.7% |
| Contains more Vitamin KVitamin K | +35.7% |
| Contains more FolateFolate | +285.7% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin EVitamin E | +89.5% |
| Contains more Vitamin B1Vitamin B1 | +103.4% |
| Contains more Vitamin B2Vitamin B2 | +45.8% |
| Contains more Vitamin B5Vitamin B5 | +137.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 33.5µg | 60% |
| Sodium | 14mg | 1104mg | 47% |
| Vitamin C | 20.6mg | 0.3mg | 23% |
| Iron | 0.27mg | 1.61mg | 17% |
| Phosphorus | 27mg | 108mg | 12% |
| Carbs | 38.06g | 5.83g | 11% |
| Fiber | 1.8g | 4g | 9% |
| Vitamin B1 | 0.087mg | 0.177mg | 8% |
| Magnesium | 21mg | 48mg | 6% |
| Protein | 1.36g | 3.74g | 5% |
| Folate | 27µg | 7µg | 5% |
| Calories | 160kcal | 60kcal | 5% |
| Calcium | 16mg | 63mg | 5% |
| Polyunsaturated fat | 0.048g | 0.774g | 5% |
| Fats | 0.28g | 3.34g | 5% |
| Monounsaturated fat | 0.075g | 2.182g | 5% |
| Potassium | 271mg | 152mg | 4% |
| Copper | 0.1mg | 0.074mg | 3% |
| Zinc | 0.34mg | 0.64mg | 3% |
| Vitamin B5 | 0.107mg | 0.254mg | 3% |
| Vitamin B2 | 0.048mg | 0.07mg | 2% |
| Vitamin B3 | 0.854mg | 0.565mg | 2% |
| Manganese | 0.384mg | 0.422mg | 2% |
| Vitamin E | 0.19mg | 0.36mg | 1% |
| Vitamin B6 | 0.088mg | 0.07mg | 1% |
| Saturated fat | 0.074g | 0.214g | 1% |
| Net carbs | 36.26g | 1.83g | N/A |
| Sugar | 1.7g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Vitamin A | 1µg | 5µg | 0% |
| Vitamin K | 1.9µg | 1.4µg | 0% |
| Trans fat | 0g | 0.009g | N/A |
| Choline | 23.7mg | 22.4mg | 0% |
| Tryptophan | 0.019mg | 0.009mg | 0% |
| Threonine | 0.028mg | 0.167mg | 0% |
| Isoleucine | 0.027mg | 0.146mg | 0% |
| Leucine | 0.039mg | 0.292mg | 0% |
| Lysine | 0.044mg | 0.264mg | 0% |
| Methionine | 0.011mg | 0.076mg | 0% |
| Phenylalanine | 0.026mg | 0.161mg | 0% |
| Valine | 0.035mg | 0.189mg | 0% |
| Histidine | 0.02mg | 0.119mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +552.8% |
| Contains more ProteinProtein | +175% |
| Contains more FatsFats | +1092.9% |
| Contains more WaterWater | +40.3% |
| Contains more OtherOther | +443.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.4% |
| Contains more Mono. FatMonounsaturated fat | +2809.3% |
| Contains more Poly. FatPolyunsaturated fat | +1512.5% |
