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  6. Cassava vs. Tortilla

Cassava vs. Tortilla — In-Depth Nutrition Comparison

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How are cassava and tortillas different?

  • Cassava is higher in vitamin C; however, tortillas are richer in selenium, vitamin B1, phosphorus, fiber, iron, folate, vitamin B3, and calcium.
  • Daily need coverage for selenium for tortillas is 66% higher.
  • Cassava has less saturated fat.
  • Tortillas have a lower glycemic index (52) than cassava (94).

Cassava, raw and Tortillas, ready-to-bake or -fry, whole wheat are the varieties used in this article.

Infographic

Cassava vs Tortilla 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 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +304.8%
Contains more CalciumCalcium +1425%
Contains more IronIron +874.1%
Contains more CopperCopper +166%
Contains more ZincZinc +464.7%
Contains more PhosphorusPhosphorus +1181.5%
Contains more SeleniumSelenium +5185.7%
~equal in Potassium ~262mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 18% 206% 67% 91% 0% 72% 0% 11% 104%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +373.7%
Contains more Vitamin B1Vitamin B1 +846%
Contains more Vitamin B2Vitamin B2 +502.1%
Contains more Vitamin B3Vitamin B3 +468.9%
Contains more Vitamin B6Vitamin B6 +254.5%
Contains more Vitamin KVitamin K +136.8%
Contains more FolateFolate +411.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Tortilla DV% diff.
Selenium 0.7µg 37µg 66%
Vitamin B1 0.087mg 0.823mg 61%
Phosphorus 27mg 346mg 46%
Fiber 1.8g 9.8g 32%
Iron 0.27mg 2.63mg 30%
Folate 27µg 138µg 28%
Vitamin B3 0.854mg 4.858mg 25%
Vitamin C 20.6mg 0mg 23%
Calcium 16mg 244mg 23%
Sodium 14mg 512mg 22%
Saturated fat 0.074g 4.878g 22%
Vitamin B2 0.048mg 0.289mg 19%
Copper 0.1mg 0.266mg 18%
Protein 1.36g 9.76g 17%
Manganese 0.384mg 17%
Vitamin B6 0.088mg 0.312mg 17%
Fats 0.28g 9.76g 15%
Magnesium 21mg 85mg 15%
Zinc 0.34mg 1.92mg 14%
Calories 160kcal 310kcal 8%
Monounsaturated fat 0.075g 3.062g 7%
Polyunsaturated fat 0.048g 0.992g 6%
Vitamin E 0.19mg 0.9mg 5%
Carbs 38.06g 45.89g 3%
Vitamin B5 0.107mg 2%
Vitamin K 1.9µg 4.5µg 2%
Choline 23.7mg 20mg 1%
Protein per 100 calories 0.85g 3.1g N/A
Calories per 10 g protein 1176kcal 318kcal N/A
Weight per 100 calories 63g 32g N/A
Unsaturated / Saturated Fat ratio 1.7 0.83 N/A
Net carbs 36.26g 36.09g N/A
Potassium 271mg 262mg 0%
Sugar 1.7g 2.44g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.019mg 0.129mg 0%
Threonine 0.028mg 0.312mg 0%
Isoleucine 0.027mg 0.353mg 0%
Leucine 0.039mg 0.671mg 0%
Lysine 0.044mg 0.37mg 0%
Methionine 0.011mg 0.163mg 0%
Phenylalanine 0.026mg 0.488mg 0%
Valine 0.035mg 0.444mg 0%
Histidine 0.02mg 0.255mg 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
10% 10% 46% 30% 4%
Protein: 9.76 g
Fats: 9.76 g
Carbs: 45.89 g
Water: 30.15 g
Other: 4.44 g
Contains more WaterWater +97.9%
Contains more ProteinProtein +617.6%
Contains more FatsFats +3385.7%
Contains more CarbsCarbs +20.6%
Contains more OtherOther +616.1%

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
55% 34% 11%
Saturated fat: Sat. Fat 4.878 g
Monounsaturated fat: Mono. Fat 3.062 g
Polyunsaturated fat: Poly. Fat 0.992 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +3982.7%
Contains more Poly. FatPolyunsaturated fat +1966.7%

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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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174081/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.