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Cassava vs. Sweet roll — In-Depth Nutrition Comparison

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Significant differences between cassava and sweet roll

  • Cassava has more vitamin C; however, sweet roll is richer in selenium, vitamin B1, vitamin B2, iron, vitamin E, and folate.
  • Sweet roll covers your daily selenium needs 30% more than cassava.
  • Sweet roll has 10 times less vitamin C than cassava. Cassava has 20.6mg of vitamin C, while sweet roll has 2mg.
  • Cassava contains less sodium.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of sweet roll is 40.

Specific food types used in this comparison are Cassava, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Cassava vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +23.5%
Contains more PotassiumPotassium +144.1%
Contains more CopperCopper +13.6%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +28%
Contains more CalciumCalcium +350%
Contains more IronIron +492.6%
Contains more ZincZinc +73.5%
Contains more PhosphorusPhosphorus +181.5%
Contains more SeleniumSelenium +2328.6%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +930%
Contains more Vitamin AVitamin A +6100%
Contains more Vitamin EVitamin E +947.4%
Contains more Vitamin B1Vitamin B1 +272.4%
Contains more Vitamin B2Vitamin B2 +452.1%
Contains more Vitamin B3Vitamin B3 +179.2%
Contains more Vitamin B5Vitamin B5 +279.4%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +131.6%
Contains more FolateFolate +166.7%
Contains more CholineCholine +74.3%
~equal in Vitamin D ~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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +140.6%
Contains more ProteinProtein +355.9%
Contains more FatsFats +5757.1%
Contains more CarbsCarbs +33.7%
Contains more OtherOther +174.2%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +6296%
Contains more Poly. FatPolyunsaturated fat +15468.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Sweet roll DV% diff.
Polyunsaturated fat 0.048g 7.473g 50%
Selenium 0.7µg 17µg 30%
Fats 0.28g 16.4g 25%
Cholesterol 0mg 66mg 22%
Vitamin C 20.6mg 2mg 21%
Vitamin B1 0.087mg 0.324mg 20%
Vitamin B2 0.048mg 0.265mg 17%
Iron 0.27mg 1.6mg 17%
Saturated fat 0.074g 3.079g 14%
Sodium 14mg 304mg 13%
Monounsaturated fat 0.075g 4.797g 12%
Vitamin E 0.19mg 1.99mg 12%
Folate 27µg 72µg 11%
Calories 160kcal 372kcal 11%
Protein 1.36g 6.2g 10%
Vitamin B3 0.854mg 2.384mg 10%
Phosphorus 27mg 76mg 7%
Vitamin A 1µg 62µg 7%
Calcium 16mg 72mg 6%
Vitamin B12 0µg 0.14µg 6%
Vitamin B5 0.107mg 0.406mg 6%
Potassium 271mg 111mg 5%
Carbs 38.06g 50.9g 4%
Manganese 0.384mg 0.3mg 4%
Choline 23.7mg 41.3mg 3%
Vitamin K 1.9µg 4.4µg 2%
Zinc 0.34mg 0.59mg 2%
Fiber 1.8g 2.4g 2%
Vitamin B6 0.088mg 0.107mg 1%
Magnesium 21mg 17mg 1%
Copper 0.1mg 0.088mg 1%
Net carbs 36.26g 48.5g N/A
Sugar 1.7g 31.73g N/A
Tryptophan 0.019mg 0.074mg 0%
Threonine 0.028mg 0.211mg 0%
Isoleucine 0.027mg 0.259mg 0%
Leucine 0.039mg 0.458mg 0%
Lysine 0.044mg 0.243mg 0%
Methionine 0.011mg 0.117mg 0%
Phenylalanine 0.026mg 0.3mg 0%
Valine 0.035mg 0.291mg 0%
Histidine 0.02mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
16%
Cassava
35%
Sweet roll

Comparison summary

Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 54)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $0.2)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 30.03g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 290mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 3.005g)
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.

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.