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  6. Cassava vs. Orange juice

Cassava vs. Orange juice — In-Depth Nutrition Comparison

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Significant differences between cassava and orange juice

  • Cassava has more manganese, fiber, and copper; however, orange juice is richer in vitamin C.
  • Orange juice covers your daily vitamin C needs 33% more than cassava.
  • Orange juice has 27 times less manganese than cassava. Cassava has 0.384mg of manganese, while orange juice has 0.014mg.
  • Cassava contains less sugar.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of orange juice is 50.

Specific food types used in this comparison are Cassava, raw and Orange juice, raw.

Infographic

Cassava vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +35.5%
Contains more IronIron +35%
Contains more CopperCopper +127.3%
Contains more ZincZinc +580%
Contains more PhosphorusPhosphorus +58.8%
Contains more ManganeseManganese +2642.9%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -92.9%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +1800%
Contains more CholineCholine +282.3%
Contains more Vitamin CVitamin C +142.7%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B5Vitamin B5 +77.6%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Orange juice DV% diff.
Vitamin C 20.6mg 50mg 33%
Manganese 0.384mg 0.014mg 16%
Carbs 38.06g 10.4g 9%
Calories 160kcal 45kcal 6%
Fiber 1.8g 0.2g 6%
Copper 0.1mg 0.044mg 6%
Vitamin B6 0.088mg 0.04mg 4%
Vitamin B3 0.854mg 0.4mg 3%
Choline 23.7mg 6.2mg 3%
Zinc 0.34mg 0.05mg 3%
Magnesium 21mg 11mg 2%
Potassium 271mg 200mg 2%
Vitamin K 1.9µg 0.1µg 2%
Vitamin B5 0.107mg 0.19mg 2%
Selenium 0.7µg 0.1µg 1%
Vitamin B2 0.048mg 0.03mg 1%
Protein 1.36g 0.7g 1%
Folate 27µg 30µg 1%
Iron 0.27mg 0.2mg 1%
Vitamin E 0.19mg 0.04mg 1%
Vitamin A 1µg 10µg 1%
Sodium 14mg 1mg 1%
Phosphorus 27mg 17mg 1%
Calcium 16mg 11mg 1%
Fats 0.28g 0.2g 0%
Net carbs 36.26g 10.2g N/A
Sugar 1.7g 8.4g N/A
Vitamin B1 0.087mg 0.09mg 0%
Saturated fat 0.074g 0.024g 0%
Monounsaturated fat 0.075g 0.036g 0%
Polyunsaturated fat 0.048g 0.04g 0%
Tryptophan 0.019mg 0.002mg 0%
Threonine 0.028mg 0.008mg 0%
Isoleucine 0.027mg 0.008mg 0%
Leucine 0.039mg 0.013mg 0%
Lysine 0.044mg 0.009mg 0%
Methionine 0.011mg 0.003mg 0%
Phenylalanine 0.026mg 0.009mg 0%
Valine 0.035mg 0.011mg 0%
Histidine 0.02mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +94.3%
Contains more FatsFats +40%
Contains more CarbsCarbs +266%
Contains more OtherOther +55%
Contains more WaterWater +48%

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% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +108.3%
Contains more Poly. FatPolyunsaturated fat +20%
Contains less Sat. FatSaturated fat -67.6%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.