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Cassava vs. Salsify — In-Depth Nutrition Comparison

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Important differences between Cassava and Salsify

  • Cassava has more Vitamin C, and Manganese, however, Salsify has more Vitamin B6, Vitamin B2, and Fiber.
  • Cassava's daily need coverage for Vitamin C is 18% more.
  • Cassava has 2 times more Manganese than Salsify. Cassava has 0.384mg of Manganese, while Salsify has 0.21mg.

The food varieties used in the comparison are Cassava, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Cassava vs Salsify 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.
Contains more Magnesium +16.7%
Contains less Sodium -12.5%
Contains more Zinc +13.3%
Contains more Copper +42.9%
Contains more Manganese +82.9%
Contains more Selenium +16.7%
Contains more Calcium +193.8%
Contains more Iron +103.7%
Contains more Phosphorus +107.4%
Equal in Potassium - 283
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Magnesium +16.7%
Contains less Sodium -12.5%
Contains more Zinc +13.3%
Contains more Copper +42.9%
Contains more Manganese +82.9%
Contains more Selenium +16.7%
Contains more Calcium +193.8%
Contains more Iron +103.7%
Contains more Phosphorus +107.4%
Equal in Potassium - 283

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 A +∞%
Contains more Vitamin C +347.8%
Contains more Vitamin B1 +55.4%
Contains more Vitamin B3 +117.9%
Contains more Folate +80%
Contains more Vitamin K +533.3%
Contains more Vitamin B2 +260.4%
Contains more Vitamin B5 +157.9%
Contains more Vitamin B6 +147.7%
Equal in Vitamin E - 0.19
Equal in Choline - 25.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 15% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +347.8%
Contains more Vitamin B1 +55.4%
Contains more Vitamin B3 +117.9%
Contains more Folate +80%
Contains more Vitamin K +533.3%
Contains more Vitamin B2 +260.4%
Contains more Vitamin B5 +157.9%
Contains more Vitamin B6 +147.7%
Equal in Vitamin E - 0.19
Equal in Choline - 25.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +64.7%
Contains more Carbs +147.8%
Contains more Protein +100.7%
Contains more Water +35.7%
Contains more Other +19.4%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Fats +64.7%
Contains more Carbs +147.8%
Contains more Protein +100.7%
Contains more Water +35.7%
Contains more Other +19.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2400%
Contains less Saturated Fat -44.6%
Contains more Polyunsaturated fat +54.2%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +2400%
Contains less Saturated Fat -44.6%
Contains more Polyunsaturated fat +54.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Salsify Opinion
Net carbs 36.26g 12.26g Cassava
Protein 1.36g 2.73g Salsify
Fats 0.28g 0.17g Cassava
Carbs 38.06g 15.36g Cassava
Calories 160kcal 68kcal Cassava
Sugar 1.7g 2.9g Cassava
Fiber 1.8g 3.1g Salsify
Calcium 16mg 47mg Salsify
Iron 0.27mg 0.55mg Salsify
Magnesium 21mg 18mg Cassava
Phosphorus 27mg 56mg Salsify
Potassium 271mg 283mg Salsify
Sodium 14mg 16mg Cassava
Zinc 0.34mg 0.3mg Cassava
Copper 0.1mg 0.07mg Cassava
Manganese 0.384mg 0.21mg Cassava
Selenium 0.7µg 0.6µg Cassava
Vitamin A 13IU 0IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0.19mg
Vitamin C 20.6mg 4.6mg Cassava
Vitamin B1 0.087mg 0.056mg Cassava
Vitamin B2 0.048mg 0.173mg Salsify
Vitamin B3 0.854mg 0.392mg Cassava
Vitamin B5 0.107mg 0.276mg Salsify
Vitamin B6 0.088mg 0.218mg Salsify
Folate 27µg 15µg Cassava
Choline 23.7mg 25.9mg Salsify
Vitamin K 1.9µg 0.3µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.074g 0.041g Salsify
Monounsaturated Fat 0.075g 0.003g Cassava
Polyunsaturated fat 0.048g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Salsify
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Salsify
Minerals Daily Need Coverage Score
16%
Cassava
16%
Salsify

Comparison summary

Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 94)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.