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  6. Cassava vs. Sockeye salmon

Cassava vs. Sockeye salmon — In-Depth Nutrition Comparison

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Significant differences between cassava and sockeye salmon

  • Cassava has more vitamin C; however, sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B5, and choline.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than cassava.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of sockeye salmon is 0.

Specific food types used in this comparison are Cassava, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Cassava vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +45.5%
Contains more CopperCopper +31.6%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +2853.8%
Contains more MagnesiumMagnesium +71.4%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +92.6%
Contains more ZincZinc +61.8%
Contains more PhosphorusPhosphorus +1029.6%
Contains more SeleniumSelenium +4971.4%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +285.7%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin EVitamin E +421.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +80.5%
Contains more Vitamin B2Vitamin B2 +412.5%
Contains more Vitamin B3Vitamin B3 +1085.4%
Contains more Vitamin B5Vitamin B5 +1090.7%
Contains more Vitamin B6Vitamin B6 +839.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +375.1%

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1847.1%
Contains more FatsFats +1889.3%
Contains more WaterWater +12.8%
~equal in Other ~0.62g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +2385.3%
Contains more Poly. FatPolyunsaturated fat +2664.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Selenium 0.7µg 35.5µg 63%
Vitamin B3 0.854mg 10.123mg 58%
Vitamin B6 0.088mg 0.827mg 57%
Protein 1.36g 26.48g 50%
Phosphorus 27mg 305mg 40%
Vitamin C 20.6mg 0mg 23%
Vitamin B5 0.107mg 1.274mg 23%
Cholesterol 0mg 61mg 20%
Choline 23.7mg 112.6mg 16%
Manganese 0.384mg 0.013mg 16%
Vitamin B2 0.048mg 0.246mg 15%
Carbs 38.06g 0g 13%
Polyunsaturated fat 0.048g 1.327g 9%
Fats 0.28g 5.57g 8%
Fiber 1.8g 0g 7%
Vitamin B1 0.087mg 0.157mg 6%
Vitamin A 1µg 58µg 6%
Folate 27µg 7µg 5%
Vitamin E 0.19mg 0.99mg 5%
Potassium 271mg 436mg 5%
Magnesium 21mg 36mg 4%
Saturated fat 0.074g 0.969g 4%
Monounsaturated fat 0.075g 1.864g 4%
Iron 0.27mg 0.52mg 3%
Sodium 14mg 92mg 3%
Copper 0.1mg 0.076mg 3%
Zinc 0.34mg 0.55mg 2%
Vitamin K 1.9µg 0.1µg 2%
Calcium 16mg 11mg 1%
Calories 160kcal 156kcal 0%
Net carbs 36.26g 0g N/A
Sugar 1.7g 0g N/A
Trans fat 0g 0.023g N/A
Tryptophan 0.019mg 0.335mg 0%
Threonine 0.028mg 1.247mg 0%
Isoleucine 0.027mg 1.274mg 0%
Leucine 0.039mg 2.185mg 0%
Lysine 0.044mg 2.574mg 0%
Methionine 0.011mg 0.858mg 0%
Phenylalanine 0.026mg 1.086mg 0%
Valine 0.035mg 1.461mg 0%
Histidine 0.02mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
16%
Cassava
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 94)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.895g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $12.8)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.