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  6. Cassava vs. Tuna salad

Cassava vs. Tuna salad — In-Depth Nutrition Comparison

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Important differences between cassava and tuna salad

  • Cassava has more vitamin C, manganese, and fiber; however, tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, and iron.
  • Tuna salad's daily need coverage for selenium is 74% more.
  • Cassava is lower in saturated fat.

The food varieties used in the comparison are Cassava, raw and Fish, tuna salad.

Infographic

Cassava vs Tuna salad 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% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more PotassiumPotassium +52.2%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +860%
Contains more IronIron +270.4%
Contains more CopperCopper +45%
Contains more ZincZinc +64.7%
Contains more PhosphorusPhosphorus +559.3%
Contains more SeleniumSelenium +5785.7%
~equal in Magnesium ~19mg
~equal in Calcium ~17mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +836.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +180.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +237.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B2Vitamin B2 +45.8%
Contains more Vitamin B3Vitamin B3 +684.5%
Contains more Vitamin B5Vitamin B5 +143%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.081mg

All nutrients comparison - raw data values

Nutrient Cassava Tuna salad DV% diff.
Selenium 0.7µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.854mg 6.7mg 37%
Protein 1.36g 16.04g 29%
Polyunsaturated fat 0.048g 4.122g 27%
Phosphorus 27mg 178mg 22%
Vitamin C 20.6mg 2.2mg 20%
Sodium 14mg 402mg 17%
Manganese 0.384mg 0.04mg 15%
Fats 0.28g 9.26g 14%
Carbs 38.06g 9.41g 10%
Iron 0.27mg 1mg 9%
Monounsaturated fat 0.075g 2.887g 7%
Fiber 1.8g 0g 7%
Saturated fat 0.074g 1.544g 7%
Folate 27µg 8µg 5%
Vitamin B1 0.087mg 0.031mg 5%
Copper 0.1mg 0.145mg 5%
Cholesterol 0mg 13mg 4%
Choline 23.7mg 4%
Vitamin A 1µg 24µg 3%
Vitamin B5 0.107mg 0.26mg 3%
Potassium 271mg 178mg 3%
Vitamin B2 0.048mg 0.07mg 2%
Zinc 0.34mg 0.56mg 2%
Vitamin K 1.9µg 2%
Calories 160kcal 187kcal 1%
Vitamin B6 0.088mg 0.081mg 1%
Vitamin E 0.19mg 1%
Net carbs 36.26g 9.41g N/A
Magnesium 21mg 19mg 0%
Calcium 16mg 17mg 0%
Sugar 1.7g N/A
Tryptophan 0.019mg 0.18mg 0%
Threonine 0.028mg 0.701mg 0%
Isoleucine 0.027mg 0.739mg 0%
Leucine 0.039mg 1.293mg 0%
Lysine 0.044mg 1.457mg 0%
Methionine 0.011mg 0.47mg 0%
Phenylalanine 0.026mg 0.626mg 0%
Valine 0.035mg 0.824mg 0%
Histidine 0.02mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +304.5%
Contains more ProteinProtein +1079.4%
Contains more FatsFats +3207.1%
Contains more OtherOther +243.5%
~equal in Water ~63.16g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +3749.3%
Contains more Poly. FatPolyunsaturated fat +8487.5%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.