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Celtuce vs. Cassava — In-Depth Nutrition Comparison

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How are Celtuce and Cassava different?

  • Celtuce is higher in Vitamin A RAE, and Manganese, however, Cassava is richer in Copper.
  • Daily need coverage for Vitamin A RAE from Celtuce is 19% higher.
  • Celtuce contains 2 times more Calcium than Cassava. While Celtuce contains 39mg of Calcium, Cassava contains only 16mg.

Celtuce, raw and Cassava, raw are the varieties used in this article.

Infographic

Celtuce vs Cassava 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.
Contains more Calcium +143.8%
Contains more Iron +103.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +44.4%
Contains more Potassium +21.8%
Contains less Sodium -21.4%
Contains more Manganese +79.2%
Contains more Selenium +28.6%
Contains more Zinc +25.9%
Contains more Copper +150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 21% 20% 17% 30% 2% 8% 14% 90% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +143.8%
Contains more Iron +103.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +44.4%
Contains more Potassium +21.8%
Contains less Sodium -21.4%
Contains more Manganese +79.2%
Contains more Selenium +28.6%
Contains more Zinc +25.9%
Contains more Copper +150%

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 A +26823.1%
Contains more Vitamin B2 +45.8%
Contains more Vitamin B5 +71%
Contains more Folate +70.4%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B3 +55.3%
Contains more Vitamin B6 +76%
Equal in Vitamin C - 20.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 210% 0% 0% 65% 14% 17% 11% 11% 12% 35% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Contains more Vitamin A +26823.1%
Contains more Vitamin B2 +45.8%
Contains more Vitamin B5 +71%
Contains more Folate +70.4%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B3 +55.3%
Contains more Vitamin B6 +76%
Equal in Vitamin C - 20.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +58.3%
Contains more Other +12.9%
Contains more Protein +60%
Contains more Carbs +942.7%
Equal in Fats - 0.28
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Water +58.3%
Contains more Other +12.9%
Contains more Protein +60%
Contains more Carbs +942.7%
Equal in Fats - 0.28

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celtuce Cassava Opinion
Net carbs 1.95g 36.26g Cassava
Protein 0.85g 1.36g Cassava
Fats 0.3g 0.28g Celtuce
Carbs 3.65g 38.06g Cassava
Calories 18kcal 160kcal Cassava
Sugar 1.7g Celtuce
Fiber 1.7g 1.8g Cassava
Calcium 39mg 16mg Celtuce
Iron 0.55mg 0.27mg Celtuce
Magnesium 28mg 21mg Celtuce
Phosphorus 39mg 27mg Celtuce
Potassium 330mg 271mg Celtuce
Sodium 11mg 14mg Celtuce
Zinc 0.27mg 0.34mg Cassava
Copper 0.04mg 0.1mg Cassava
Manganese 0.688mg 0.384mg Celtuce
Selenium 0.9µg 0.7µg Celtuce
Vitamin A 3500IU 13IU Celtuce
Vitamin A RAE 175µg 1µg Celtuce
Vitamin E 0.19mg Cassava
Vitamin C 19.5mg 20.6mg Cassava
Vitamin B1 0.055mg 0.087mg Cassava
Vitamin B2 0.07mg 0.048mg Celtuce
Vitamin B3 0.55mg 0.854mg Cassava
Vitamin B5 0.183mg 0.107mg Celtuce
Vitamin B6 0.05mg 0.088mg Cassava
Folate 46µg 27µg Celtuce
Choline 23.7mg Cassava
Vitamin K 1.9µg Cassava
Tryptophan 0.006mg 0.019mg Cassava
Threonine 0.039mg 0.028mg Celtuce
Isoleucine 0.055mg 0.027mg Celtuce
Leucine 0.052mg 0.039mg Celtuce
Lysine 0.055mg 0.044mg Celtuce
Methionine 0.01mg 0.011mg Cassava
Phenylalanine 0.036mg 0.026mg Celtuce
Valine 0.046mg 0.035mg Celtuce
Histidine 0.015mg 0.02mg Cassava
Saturated Fat 0.074g Celtuce
Monounsaturated Fat 0.075g Cassava
Polyunsaturated fat 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celtuce Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Celtuce
14%
Cassava
Minerals Daily Need Coverage Score
21%
Celtuce
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Celtuce
Celtuce contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Celtuce
Celtuce is lower in glycemic index (difference - 94)
Which food is cheaper?
Celtuce
Celtuce is cheaper (difference - $0.2)
Which food is richer in minerals?
Celtuce
Celtuce is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.