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  6. Cassava vs. Shortbread

Cassava vs. Shortbread — In-Depth Nutrition Comparison

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What are the main differences between cassava and shortbread?

  • Cassava is richer in vitamin C, yet shortbread is richer in iron, vitamin B1, vitamin B2, vitamin B3, vitamin E, folate, and selenium.
  • Shortbread's daily need coverage for saturated fat is 40% higher.
  • Cassava contains less sodium.
  • Shortbread has a lower glycemic index than cassava.

We used Cassava, raw and Cookies, shortbread, commercially prepared, plain types in this comparison.

Infographic

Cassava vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +23.1%
Contains more PotassiumPotassium +208%
Contains less SodiumSodium -96%
Contains more IronIron +1003.7%
Contains more ZincZinc +44.1%
Contains more PhosphorusPhosphorus +144.4%
Contains more SeleniumSelenium +785.7%
~equal in Copper ~0.09mg
~equal in Manganese ~0.393mg

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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +23.9%
Contains more CholineCholine +2533.3%
Contains more Vitamin EVitamin E +1184.2%
Contains more Vitamin B1Vitamin B1 +305.7%
Contains more Vitamin B2Vitamin B2 +554.2%
Contains more Vitamin B3Vitamin B3 +283.5%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin KVitamin K +478.9%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Shortbread DV% diff.
Polyunsaturated fat 0.048g 8.326g 55%
Fats 0.28g 26.22g 40%
Saturated fat 0.074g 8.105g 37%
Iron 0.27mg 2.98mg 34%
Vitamin C 20.6mg 0mg 23%
Vitamin B1 0.087mg 0.353mg 22%
Vitamin B2 0.048mg 0.314mg 20%
Calories 160kcal 514kcal 18%
Starch 40.47g 17%
Monounsaturated fat 0.075g 6.708g 17%
Vitamin E 0.19mg 2.44mg 15%
Sodium 14mg 353mg 15%
Vitamin B3 0.854mg 3.275mg 15%
Folate 27µg 81µg 14%
Selenium 0.7µg 6.2µg 10%
Carbs 38.06g 63.78g 9%
Vitamin K 1.9µg 11µg 8%
Protein 1.36g 5.37g 8%
Phosphorus 27mg 66mg 6%
Potassium 271mg 88mg 5%
Vitamin B5 0.107mg 0.321mg 4%
Choline 23.7mg 0.9mg 4%
Fiber 1.8g 1.3g 2%
Magnesium 21mg 14mg 2%
Vitamin B6 0.088mg 0.071mg 1%
Zinc 0.34mg 0.49mg 1%
Copper 0.1mg 0.09mg 1%
Net carbs 36.26g 62.48g N/A
Calcium 16mg 13mg 0%
Sugar 1.7g 21.65g N/A
Vitamin A 1µg 0µg 0%
Manganese 0.384mg 0.393mg 0%
Trans fat 0g 0.714g N/A
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +1557.8%
Contains more ProteinProtein +294.9%
Contains more FatsFats +9264.3%
Contains more CarbsCarbs +67.6%
Contains more OtherOther +66.1%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +8844%
Contains more Poly. FatPolyunsaturated fat +17245.8%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.