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Cassava vs. Pretzel — In-Depth Nutrition Comparison

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Differences between cassava and pretzel

  • Cassava has more vitamin C, while pretzel has more iron, folate, vitamin B1, vitamin B3, manganese, vitamin B2, phosphorus, and selenium.
  • Pretzel's daily need coverage for iron is 54% higher.
  • Pretzel contains 10 times less vitamin C than cassava. Cassava contains 20.6mg of vitamin C, while pretzel contains 2.1mg.
  • The amount of sodium in cassava is lower.
  • Pretzel has a lower glycemic index. The glycemic index of pretzel is 83, while the glycemic index of cassava is 94.

The food types used in this comparison are Cassava, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Cassava vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more PotassiumPotassium +21.5%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +68.8%
Contains more IronIron +1596.3%
Contains more CopperCopper +56%
Contains more ZincZinc +205.9%
Contains more PhosphorusPhosphorus +374.1%
Contains more ManganeseManganese +164.3%
Contains more SeleniumSelenium +528.6%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +881%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin EVitamin E +147.4%
Contains more Vitamin B1Vitamin B1 +387.4%
Contains more Vitamin B2Vitamin B2 +591.7%
Contains more Vitamin B3Vitamin B3 +517.1%
Contains more Vitamin B5Vitamin B5 +200.9%
Contains more Vitamin KVitamin K +47.4%
Contains more FolateFolate +514.8%
Contains more CholineCholine +24.5%
~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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more WaterWater +1806.7%
Contains more ProteinProtein +638.2%
Contains more FatsFats +946.4%
Contains more CarbsCarbs +111.2%
Contains more OtherOther +466.1%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +869.3%
Contains more Poly. FatPolyunsaturated fat +2589.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Pretzel DV% diff.
Iron 0.27mg 4.58mg 54%
Sodium 14mg 1240mg 53%
Folate 27µg 166µg 35%
Starch 72.58g 30%
Vitamin B3 0.854mg 5.27mg 28%
Vitamin B1 0.087mg 0.424mg 28%
Manganese 0.384mg 1.015mg 27%
Vitamin B2 0.048mg 0.332mg 22%
Vitamin C 20.6mg 2.1mg 21%
Protein 1.36g 10.04g 17%
Carbs 38.06g 80.39g 14%
Phosphorus 27mg 128mg 14%
Calories 160kcal 384kcal 11%
Polyunsaturated fat 0.048g 1.291g 8%
Selenium 0.7µg 4.4µg 7%
Zinc 0.34mg 1.04mg 6%
Fiber 1.8g 3.4g 6%
Copper 0.1mg 0.156mg 6%
Fats 0.28g 2.93g 4%
Vitamin B5 0.107mg 0.322mg 4%
Monounsaturated fat 0.075g 0.727g 2%
Vitamin E 0.19mg 0.47mg 2%
Magnesium 21mg 29mg 2%
Vitamin K 1.9µg 2.8µg 1%
Saturated fat 0.074g 0.391g 1%
Choline 23.7mg 29.5mg 1%
Vitamin B6 0.088mg 0.074mg 1%
Calcium 16mg 27mg 1%
Potassium 271mg 223mg 1%
Net carbs 36.26g 76.99g N/A
Sugar 1.7g 2.21g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.004g N/A
Tryptophan 0.019mg 0.097mg 0%
Threonine 0.028mg 0.25mg 0%
Isoleucine 0.027mg 0.407mg 0%
Leucine 0.039mg 0.757mg 0%
Lysine 0.044mg 0.257mg 0%
Methionine 0.011mg 0.177mg 0%
Phenylalanine 0.026mg 0.52mg 0%
Valine 0.035mg 0.48mg 0%
Histidine 0.02mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Pretzel
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
37%
Pretzel
Minerals Daily Need Coverage Score
16%
Cassava
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in glycemic index?
Pretzel
Pretzel is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 1226mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.317g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.2)
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.