Cassava vs. Walnut — In-Depth Nutrition Comparison
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How are cassava and walnut different?
- Cassava is higher in vitamin C; however, walnut is richer in copper, manganese, phosphorus, vitamin B6, iron, magnesium, zinc, and vitamin B1.
- Daily need coverage for copper for walnut is 165% higher.
- Cassava contains 16 times more vitamin C than walnut. While cassava contains 20.6mg of vitamin C, walnut contains only 1.3mg.
- Cassava has less saturated fat.
- Walnut has a lower glycemic index (0) than cassava (94).
Cassava, raw and Nuts, walnuts, english are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +652.4% |
| Contains more CalciumCalcium | +512.5% |
| Contains more PotassiumPotassium | +62.7% |
| Contains more IronIron | +977.8% |
| Contains more CopperCopper | +1486% |
| Contains more ZincZinc | +808.8% |
| Contains more PhosphorusPhosphorus | +1181.5% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +789.1% |
| Contains more SeleniumSelenium | +600% |
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.
| Contains more Vitamin CVitamin C | +1484.6% |
| Contains more Vitamin EVitamin E | +268.4% |
| Contains more Vitamin B1Vitamin B1 | +292% |
| Contains more Vitamin B2Vitamin B2 | +212.5% |
| Contains more Vitamin B3Vitamin B3 | +31.7% |
| Contains more Vitamin B5Vitamin B5 | +432.7% |
| Contains more Vitamin B6Vitamin B6 | +510.2% |
| Contains more Vitamin KVitamin K | +42.1% |
| Contains more FolateFolate | +263% |
| Contains more CholineCholine | +65.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.048g | 47.174g | 314% |
| Copper | 0.1mg | 1.586mg | 165% |
| Manganese | 0.384mg | 3.414mg | 132% |
| Fats | 0.28g | 65.21g | 100% |
| Phosphorus | 27mg | 346mg | 46% |
| Vitamin B6 | 0.088mg | 0.537mg | 35% |
| Magnesium | 21mg | 158mg | 33% |
| Iron | 0.27mg | 2.91mg | 33% |
| Saturated fat | 0.074g | 6.126g | 28% |
| Protein | 1.36g | 15.23g | 28% |
| Calories | 160kcal | 654kcal | 25% |
| Zinc | 0.34mg | 3.09mg | 25% |
| Monounsaturated fat | 0.075g | 8.933g | 22% |
| Vitamin B1 | 0.087mg | 0.341mg | 21% |
| Vitamin C | 20.6mg | 1.3mg | 21% |
| Fiber | 1.8g | 6.7g | 20% |
| Folate | 27µg | 98µg | 18% |
| Vitamin B5 | 0.107mg | 0.57mg | 9% |
| Selenium | 0.7µg | 4.9µg | 8% |
| Vitamin B2 | 0.048mg | 0.15mg | 8% |
| Calcium | 16mg | 98mg | 8% |
| Carbs | 38.06g | 13.71g | 8% |
| Potassium | 271mg | 441mg | 5% |
| Choline | 23.7mg | 39.2mg | 3% |
| Vitamin E | 0.19mg | 0.7mg | 3% |
| Vitamin B3 | 0.854mg | 1.125mg | 2% |
| Sodium | 14mg | 2mg | 1% |
| Vitamin K | 1.9µg | 2.7µg | 1% |
| Net carbs | 36.26g | 7.01g | N/A |
| Sugar | 1.7g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.019mg | 0.17mg | 0% |
| Threonine | 0.028mg | 0.596mg | 0% |
| Isoleucine | 0.027mg | 0.625mg | 0% |
| Leucine | 0.039mg | 1.17mg | 0% |
| Lysine | 0.044mg | 0.424mg | 0% |
| Methionine | 0.011mg | 0.236mg | 0% |
| Phenylalanine | 0.026mg | 0.711mg | 0% |
| Valine | 0.035mg | 0.753mg | 0% |
| Histidine | 0.02mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +177.6% |
| Contains more WaterWater | +1366.3% |
| Contains more ProteinProtein | +1019.9% |
| Contains more FatsFats | +23189.3% |
| Contains more OtherOther | +187.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +11810.7% |
| Contains more Poly. FatPolyunsaturated fat | +98179.2% |
