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Gratin vs Cassava - In-Depth Nutrition Comparison

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What are the differences between Gratin and Cassava?

  • Gratin is higher in Phosphorus, Calcium, Vitamin A, Copper, and Vitamin B6, yet Cassava is higher in Vitamin C, and Manganese.
  • Gratin's daily need coverage for Saturated Fat is 23% more.
  • Gratin has 64 times more Vitamin A than Cassava. While Gratin has 64µg of Vitamin A, Cassava has only 1µg.
  • The amount of Saturated Fat in Cassava is lower.

We used Potatoes, au gratin, home-prepared from recipe using butter and Cassava, raw types in this article.

Infographic

Gratin vs Cassava infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
6
:
Contains more Calcium +643.8%
Contains more Iron +137%
Contains more Phosphorus +318.5%
Contains more Potassium +46.1%
Contains more Zinc +102.9%
Contains more Copper +60%
Contains less Sodium -96.8%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +643.8%
Contains more Iron +137%
Contains more Phosphorus +318.5%
Contains more Potassium +46.1%
Contains more Zinc +102.9%
Contains more Copper +60%
Contains less Sodium -96.8%
Equal in Magnesium - 21

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
5
:
Contains more Vitamin A +1930.8%
Contains more Vitamin B2 +141.7%
Contains more Vitamin B3 +16.3%
Contains more Vitamin B5 +261.7%
Contains more Vitamin B6 +97.7%
Contains more Vitamin C +108.1%
Contains more Vitamin B1 +35.9%
Contains more Folate +145.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +1930.8%
Contains more Vitamin B2 +141.7%
Contains more Vitamin B3 +16.3%
Contains more Vitamin B5 +261.7%
Contains more Vitamin B6 +97.7%
Contains more Vitamin C +108.1%
Contains more Vitamin B1 +35.9%
Contains more Folate +145.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Gratin Cassava
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gratin Cassava Opinion
Net carbs 9.47g 36.26g Cassava
Protein 5.06g 1.36g Gratin
Fats 7.59g 0.28g Gratin
Carbs 11.27g 38.06g Cassava
Calories 132kcal 160kcal Cassava
Starch g g
Fructose g g
Sugar g 1.7g Gratin
Fiber 1.8g 1.8g
Calcium 119mg 16mg Gratin
Iron 0.64mg 0.27mg Gratin
Magnesium 20mg 21mg Cassava
Phosphorus 113mg 27mg Gratin
Potassium 396mg 271mg Gratin
Sodium 433mg 14mg Cassava
Zinc 0.69mg 0.34mg Gratin
Copper 0.16mg 0.1mg Gratin
Vitamin A 264IU 13IU Gratin
Vitamin E mg 0.19mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.9mg 20.6mg Cassava
Vitamin B1 0.064mg 0.087mg Cassava
Vitamin B2 0.116mg 0.048mg Gratin
Vitamin B3 0.993mg 0.854mg Gratin
Vitamin B5 0.387mg 0.107mg Gratin
Vitamin B6 0.174mg 0.088mg Gratin
Folate 11µg 27µg Cassava
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Cassava
Tryptophan 0.07mg 0.019mg Gratin
Threonine 0.192mg 0.028mg Gratin
Isoleucine 0.284mg 0.027mg Gratin
Leucine 0.443mg 0.039mg Gratin
Lysine 0.381mg 0.044mg Gratin
Methionine 0.117mg 0.011mg Gratin
Phenylalanine 0.254mg 0.026mg Gratin
Valine 0.325mg 0.035mg Gratin
Histidine 0.151mg 0.02mg Gratin
Cholesterol 23mg 0mg Cassava
Trans Fat g 0g Gratin
Saturated Fat 4.733g 0.074g Cassava
Monounsaturated Fat 2.149g 0.075g Gratin
Polyunsaturated fat 0.276g 0.048g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Gratin
14
Cassava
Mineral Summary Score
36
Gratin
14
Cassava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Gratin
8%
Cassava
Carbohydrates
11%
Gratin
38%
Cassava
Fats
35%
Gratin
1%
Cassava

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 94)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.2)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 419mg)
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 4.659g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.