Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cassava
  5. Compare
  6. Cassava vs. Spread

Cassava vs. Spread — In-Depth Nutrition Comparison

Compare

What are the differences between cassava and spread?

  • Cassava is higher in vitamin C and manganese, yet spread is higher in vitamin B12, selenium, vitamin E, vitamin B1, and choline.
  • Spread's daily need coverage for vitamin B12 is 47% more.
  • The amount of sodium in cassava is lower.
  • The glycemic index of spread is lower.

We used Cassava, raw and Sandwich spread, pork, beef types in this article.

Infographic

Cassava vs Spread 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%
Spread
Spread
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +146.4%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +1376.9%
Contains more IronIron +192.6%
Contains more CopperCopper +30%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +118.5%
Contains more SeleniumSelenium +1285.7%

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%
Spread
Spread
10
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +1250%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +815.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +97.7%
Contains more Vitamin B2Vitamin B2 +179.2%
Contains more Vitamin B3Vitamin B3 +102.6%
Contains more Vitamin B5Vitamin B5 +301.9%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +162.9%

All nutrients comparison - raw data values

Nutrient Cassava Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 14mg 1013mg 43%
Saturated fat 0.074g 5.977g 27%
Fats 0.28g 17.34g 26%
Vitamin C 20.6mg 0mg 23%
Monounsaturated fat 0.075g 7.584g 19%
Polyunsaturated fat 0.048g 2.565g 17%
Selenium 0.7µg 9.7µg 16%
Manganese 0.384mg 0.026mg 16%
Cholesterol 0mg 38mg 13%
Protein 1.36g 7.66g 13%
Vitamin E 0.19mg 1.74mg 10%
Carbs 38.06g 11.94g 9%
Vitamin B1 0.087mg 0.172mg 7%
Vitamin B2 0.048mg 0.134mg 7%
Iron 0.27mg 0.79mg 7%
Choline 23.7mg 62.3mg 7%
Fiber 1.8g 0.2g 6%
Zinc 0.34mg 1.02mg 6%
Vitamin B5 0.107mg 0.43mg 6%
Folate 27µg 2µg 6%
Phosphorus 27mg 59mg 5%
Vitamin B3 0.854mg 1.73mg 5%
Potassium 271mg 110mg 5%
Calories 160kcal 235kcal 4%
Vitamin D 0µg 0.6µg 3%
Magnesium 21mg 8mg 3%
Copper 0.1mg 0.13mg 3%
Vitamin A 1µg 26µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B6 0.088mg 0.12mg 2%
Net carbs 36.26g 11.74g N/A
Calcium 16mg 12mg 0%
Sugar 1.7g 0g N/A
Vitamin K 1.9µg 1.6µg 0%
Tryptophan 0.019mg 0.082mg 0%
Threonine 0.028mg 0.334mg 0%
Isoleucine 0.027mg 0.334mg 0%
Leucine 0.039mg 0.6mg 0%
Lysine 0.044mg 0.663mg 0%
Methionine 0.011mg 0.196mg 0%
Phenylalanine 0.026mg 0.301mg 0%
Valine 0.035mg 0.356mg 0%
Histidine 0.02mg 0.279mg 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
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +218.8%
Contains more ProteinProtein +463.2%
Contains more FatsFats +6092.9%
Contains more OtherOther +348.4%
~equal in Water ~60.28g

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +10012%
Contains more Poly. FatPolyunsaturated fat +5243.8%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.