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  6. Cassava vs. Ricotta

Cassava vs. Ricotta — In-Depth Nutrition Comparison

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Significant differences between cassava and ricotta

  • Cassava has more vitamin C, manganese, and copper; however, ricotta is richer in selenium, calcium, phosphorus, vitamin B12, and vitamin B2.
  • Ricotta covers your daily saturated fat needs 41% more than cassava.
  • Cassava contains less saturated fat.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of ricotta is 27.

Specific food types used in this comparison are Cassava, raw and Cheese, ricotta, whole milk.

Infographic

Cassava vs Ricotta 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% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +158.1%
Contains more CopperCopper +376.2%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +6300%
Contains more CalciumCalcium +1193.8%
Contains more IronIron +40.7%
Contains more ZincZinc +241.2%
Contains more PhosphorusPhosphorus +485.2%
Contains more SeleniumSelenium +1971.4%

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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin B1Vitamin B1 +569.2%
Contains more Vitamin B3Vitamin B3 +721.2%
Contains more Vitamin B6Vitamin B6 +104.7%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +125%
Contains more CholineCholine +35.4%
Contains more Vitamin AVitamin A +11900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B5Vitamin B5 +99.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cassava Ricotta DV% diff.
Saturated fat 0.074g 8.295g 37%
Selenium 0.7µg 14.5µg 25%
Vitamin C 20.6mg 0mg 23%
Fats 0.28g 12.98g 20%
Protein 1.36g 11.26g 20%
Calcium 16mg 207mg 19%
Phosphorus 27mg 158mg 19%
Cholesterol 0mg 51mg 17%
Manganese 0.384mg 0.006mg 16%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 1µg 120µg 13%
Carbs 38.06g 3.04g 12%
Vitamin B2 0.048mg 0.195mg 11%
Copper 0.1mg 0.021mg 9%
Monounsaturated fat 0.075g 3.627g 9%
Fiber 1.8g 0g 7%
Zinc 0.34mg 1.16mg 7%
Vitamin B1 0.087mg 0.013mg 6%
Potassium 271mg 105mg 5%
Vitamin B3 0.854mg 0.104mg 5%
Folate 27µg 12µg 4%
Sodium 14mg 84mg 3%
Vitamin B6 0.088mg 0.043mg 3%
Magnesium 21mg 11mg 2%
Polyunsaturated fat 0.048g 0.385g 2%
Vitamin B5 0.107mg 0.213mg 2%
Choline 23.7mg 17.5mg 1%
Vitamin K 1.9µg 1.1µg 1%
Calories 160kcal 174kcal 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.19mg 0.11mg 1%
Iron 0.27mg 0.38mg 1%
Vitamin D 0IU 10IU 1%
Net carbs 36.26g 3.04g N/A
Sugar 1.7g 0.27g N/A
Tryptophan 0.019mg 0.125mg 0%
Threonine 0.028mg 0.517mg 0%
Isoleucine 0.027mg 0.589mg 0%
Leucine 0.039mg 1.221mg 0%
Lysine 0.044mg 1.338mg 0%
Methionine 0.011mg 0.281mg 0%
Phenylalanine 0.026mg 0.556mg 0%
Valine 0.035mg 0.692mg 0%
Histidine 0.02mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +1152%
Contains more ProteinProtein +727.9%
Contains more FatsFats +4535.7%
Contains more WaterWater +20.1%
Contains more OtherOther +64.5%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +4736%
Contains more Poly. FatPolyunsaturated fat +702.1%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.