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  6. Cassava vs. Tortilla

Cassava vs. Tortilla — In-Depth Nutrition Comparison

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What are the differences between cassava and tortilla?

  • Cassava is higher in vitamin C, yet tortilla is higher in iron, selenium, vitamin B1, vitamin B3, folate, phosphorus, calcium, and vitamin B2.
  • Tortilla's daily need coverage for iron is 44% more.
  • The amount of sodium in cassava is lower.
  • The glycemic index of tortilla is lower.

We used Cassava, raw and Tortilla, includes plain, and from mutton sandwich (Navajo) types 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more PotassiumPotassium +158.1%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +43.3%
Contains more CalciumCalcium +337.5%
Contains more IronIron +1311.1%
Contains more PhosphorusPhosphorus +440.7%
Contains more SeleniumSelenium +2271.4%
~equal in Magnesium ~19mg
~equal in Copper ~0.102mg
~equal in Zinc ~0.32mg

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% 3.8% 93% 26% 77% 10% 14% 0% 1% 74%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin KVitamin K +375%
Contains more Vitamin B1Vitamin B1 +325.3%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B3Vitamin B3 +383%
Contains more Vitamin B5Vitamin B5 +58.9%
Contains more FolateFolate +263%
~equal in Vitamin D ~µg
~equal in Vitamin E ~0.19mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Cassava Tortilla DV% diff.
Iron 0.27mg 3.81mg 44%
Selenium 0.7µg 16.6µg 29%
Vitamin B1 0.087mg 0.37mg 24%
Vitamin C 20.6mg 0mg 23%
Sodium 14mg 482mg 20%
Vitamin B3 0.854mg 4.125mg 20%
Starch 43.02g 18%
Folate 27µg 98µg 18%
Phosphorus 27mg 146mg 17%
Protein 1.36g 7.28g 12%
Calcium 16mg 70mg 5%
Potassium 271mg 105mg 5%
Manganese 0.384mg 0.268mg 5%
Vitamin B2 0.048mg 0.114mg 5%
Calories 160kcal 237kcal 4%
Carbs 38.06g 49.94g 4%
Choline 23.7mg 4%
Fiber 1.8g 2.4g 2%
Vitamin B6 0.088mg 0.06mg 2%
Polyunsaturated fat 0.048g 0.391g 2%
Fats 0.28g 0.95g 1%
Vitamin B5 0.107mg 0.17mg 1%
Vitamin K 1.9µg 0.4µg 1%
Saturated fat 0.074g 0.296g 1%
Protein per 100 calories 0.85g 3.1g N/A
Calories per 10 g protein 1176kcal 326kcal N/A
Weight per 100 calories 63g 42g N/A
Net carbs 36.26g 47.54g N/A
Magnesium 21mg 19mg 0%
Sugar 1.7g 2.75g N/A
Copper 0.1mg 0.102mg 0%
Zinc 0.34mg 0.32mg 0%
Vitamin A 1µg 0%
Vitamin E 0.19mg 0.19mg 0%
Monounsaturated fat 0.075g 0.185g 0%
Tryptophan 0.019mg 0.06mg 0%
Threonine 0.028mg 0.182mg 0%
Isoleucine 0.027mg 0.286mg 0%
Leucine 0.039mg 0.53mg 0%
Lysine 0.044mg 0.157mg 0%
Methionine 0.011mg 0.122mg 0%
Phenylalanine 0.026mg 0.375mg 0%
Valine 0.035mg 0.326mg 0%
Histidine 0.02mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more WaterWater +49.3%
Contains more ProteinProtein +435.3%
Contains more FatsFats +239.3%
Contains more CarbsCarbs +31.2%
Contains more OtherOther +201.6%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +146.7%
Contains more Poly. FatPolyunsaturated fat +714.6%

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/168041/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.