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  6. Mustard vs. Cassava

Mustard vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between Mustard and Cassava

  • Mustard has more Selenium, Iron, Phosphorus, Fiber, Vitamin B1, and Magnesium, however, Cassava is richer in Vitamin C.
  • Mustard covers your daily Selenium needs 60% more than Cassava.
  • Cassava has 79 times less Sodium than Mustard. Mustard has 1104mg of Sodium, while Cassava has 14mg.

Specific food types used in this comparison are Mustard, prepared, yellow and Cassava, raw.

Infographic

Mustard 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.
Mustard
Mustard
7
:
3
Cassava
Cassava
Contains more Calcium +293.8%
Contains more Iron +496.3%
Contains more Magnesium +128.6%
Contains more Phosphorus +300%
Contains more Zinc +88.2%
Contains more Selenium +4685.7%
Contains more Potassium +78.3%
Contains less Sodium -98.7%
Contains more Copper +35.1%
Equal in Manganese - 0.384
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +293.8%
Contains more Iron +496.3%
Contains more Magnesium +128.6%
Contains more Phosphorus +300%
Contains more Zinc +88.2%
Contains more Selenium +4685.7%
Contains more Potassium +78.3%
Contains less Sodium -98.7%
Contains more Copper +35.1%
Equal in Manganese - 0.384

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.
Mustard
Mustard
5
:
5
Cassava
Cassava
Contains more Vitamin A +738.5%
Contains more Vitamin E +89.5%
Contains more Vitamin B1 +103.4%
Contains more Vitamin B2 +45.8%
Contains more Vitamin B5 +137.4%
Contains more Vitamin C +6766.7%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B6 +25.7%
Contains more Folate +285.7%
Contains more Vitamin K +35.7%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Cassava
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 +738.5%
Contains more Vitamin E +89.5%
Contains more Vitamin B1 +103.4%
Contains more Vitamin B2 +45.8%
Contains more Vitamin B5 +137.4%
Contains more Vitamin C +6766.7%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B6 +25.7%
Contains more Folate +285.7%
Contains more Vitamin K +35.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
4
:
1
Cassava
Cassava
Contains more Protein +175%
Contains more Fats +1092.9%
Contains more Water +40.3%
Contains more Other +443.5%
Contains more Carbs +552.8%
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +175%
Contains more Fats +1092.9%
Contains more Water +40.3%
Contains more Other +443.5%
Contains more Carbs +552.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
2
:
1
Cassava
Cassava
Contains more Monounsaturated Fat +2809.3%
Contains more Polyunsaturated fat +1512.5%
Contains less Saturated Fat -65.4%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +2809.3%
Contains more Polyunsaturated fat +1512.5%
Contains less Saturated Fat -65.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Cassava Opinion
Net carbs 1.83g 36.26g Cassava
Protein 3.74g 1.36g Mustard
Fats 3.34g 0.28g Mustard
Carbs 5.83g 38.06g Cassava
Calories 60kcal 160kcal Cassava
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g 1.7g Mustard
Fiber 4g 1.8g Mustard
Calcium 63mg 16mg Mustard
Iron 1.61mg 0.27mg Mustard
Magnesium 48mg 21mg Mustard
Phosphorus 108mg 27mg Mustard
Potassium 152mg 271mg Cassava
Sodium 1104mg 14mg Cassava
Zinc 0.64mg 0.34mg Mustard
Copper 0.074mg 0.1mg Cassava
Manganese 0.422mg 0.384mg Mustard
Selenium 33.5µg 0.7µg Mustard
Vitamin A 109IU 13IU Mustard
Vitamin A RAE 5µg 1µg Mustard
Vitamin E 0.36mg 0.19mg Mustard
Vitamin C 0.3mg 20.6mg Cassava
Vitamin B1 0.177mg 0.087mg Mustard
Vitamin B2 0.07mg 0.048mg Mustard
Vitamin B3 0.565mg 0.854mg Cassava
Vitamin B5 0.254mg 0.107mg Mustard
Vitamin B6 0.07mg 0.088mg Cassava
Folate 7µg 27µg Cassava
Vitamin K 1.4µg 1.9µg Cassava
Tryptophan 0.009mg 0.019mg Cassava
Threonine 0.167mg 0.028mg Mustard
Isoleucine 0.146mg 0.027mg Mustard
Leucine 0.292mg 0.039mg Mustard
Lysine 0.264mg 0.044mg Mustard
Methionine 0.076mg 0.011mg Mustard
Phenylalanine 0.161mg 0.026mg Mustard
Valine 0.189mg 0.035mg Mustard
Histidine 0.119mg 0.02mg Mustard
Trans Fat 0.009g 0g Cassava
Saturated Fat 0.214g 0.074g Cassava
Monounsaturated Fat 2.182g 0.075g Mustard
Polyunsaturated fat 0.774g 0.048g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard 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
10%
Mustard
14%
Cassava
Minerals Daily Need Coverage Score
60%
Mustard
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 1090mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.14g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.9)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.