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Cassava vs. Pistachio — In-Depth Nutrition Comparison

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A recap on differences between cassava and pistachios

  • Cassava has less copper, vitamin B6, phosphorus, vitamin B1, iron, manganese, fiber, magnesium, and potassium.
  • Pistachios cover your daily copper needs 133% more than cassava.
  • Cassava has less saturated fat.
  • The glycemic index of cassava is higher.

Food varieties used in this article are Cassava, raw and Nuts, pistachio nuts, raw.

Infographic

Cassava vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +476.2%
Contains more CalciumCalcium +556.3%
Contains more PotassiumPotassium +278.2%
Contains more IronIron +1351.9%
Contains more CopperCopper +1200%
Contains more ZincZinc +547.1%
Contains more PhosphorusPhosphorus +1714.8%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +212.5%
Contains more SeleniumSelenium +900%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +267.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +1405.3%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin B5Vitamin B5 +386%
Contains more Vitamin B6Vitamin B6 +1831.8%
Contains more FolateFolate +88.9%
~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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +40.1%
Contains more WaterWater +1265.7%
Contains more ProteinProtein +1382.4%
Contains more FatsFats +16085.7%
Contains more OtherOther +380.6%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +30909.3%
Contains more Poly. FatPolyunsaturated fat +29858.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Pistachio DV% diff.
Copper 0.1mg 1.3mg 133%
Vitamin B6 0.088mg 1.7mg 124%
Polyunsaturated fat 0.048g 14.38g 96%
Fats 0.28g 45.32g 69%
Phosphorus 27mg 490mg 66%
Vitamin B1 0.087mg 0.87mg 65%
Monounsaturated fat 0.075g 23.257g 58%
Iron 0.27mg 3.92mg 46%
Protein 1.36g 20.16g 38%
Fiber 1.8g 10.6g 35%
Manganese 0.384mg 1.2mg 35%
Saturated fat 0.074g 5.907g 27%
Magnesium 21mg 121mg 24%
Potassium 271mg 1025mg 22%
Calories 160kcal 560kcal 20%
Vitamin E 0.19mg 2.86mg 18%
Zinc 0.34mg 2.2mg 17%
Vitamin C 20.6mg 5.6mg 17%
Selenium 0.7µg 7µg 11%
Vitamin B2 0.048mg 0.16mg 9%
Calcium 16mg 105mg 9%
Vitamin B5 0.107mg 0.52mg 8%
Folate 27µg 51µg 6%
Carbs 38.06g 27.17g 4%
Choline 23.7mg 4%
Vitamin A 1µg 26µg 3%
Vitamin B3 0.854mg 1.3mg 3%
Vitamin K 1.9µg 2%
Starch 1.67g 1%
Sodium 14mg 1mg 1%
Net carbs 36.26g 16.57g N/A
Sugar 1.7g 7.66g N/A
Tryptophan 0.019mg 0.251mg 0%
Threonine 0.028mg 0.684mg 0%
Isoleucine 0.027mg 0.917mg 0%
Leucine 0.039mg 1.604mg 0%
Lysine 0.044mg 1.138mg 0%
Methionine 0.011mg 0.36mg 0%
Phenylalanine 0.026mg 1.092mg 0%
Valine 0.035mg 1.249mg 0%
Histidine 0.02mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
16%
Cassava
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 5.96g)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 5.833g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.