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Shortbread vs. Cassava — In-Depth Nutrition Comparison

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What are the main differences between shortbread and cassava?

  • Shortbread is richer in iron, vitamin B1, vitamin B2, vitamin B3, vitamin E, folate, and selenium, yet cassava is richer in vitamin C.
  • Shortbread's daily need coverage for saturated fat is 40% higher.
  • Shortbread has 25 times more sodium than cassava. Shortbread has 353mg of sodium, while cassava has 14mg.
  • Cassava contains less saturated fat.
  • Shortbread has a lower glycemic index than cassava.

We used Cookies, shortbread, commercially prepared, plain and Cassava, raw types in this comparison.

Infographic

Shortbread 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" 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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%
Contains more IronIron +1003.7%
Contains more ZincZinc +44.1%
Contains more PhosphorusPhosphorus +144.4%
Contains more SeleniumSelenium +785.7%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +23.1%
Contains more PotassiumPotassium +208%
Contains more CopperCopper +11.1%
Contains less SodiumSodium -96%
~equal in Manganese ~0.384mg

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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%
Contains more Vitamin EVitamin E +1184.2%
Contains more Vitamin B1Vitamin B1 +305.7%
Contains more Vitamin B2Vitamin B2 +554.2%
Contains more Vitamin B3Vitamin B3 +283.5%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin KVitamin K +478.9%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +23.9%
Contains more CholineCholine +2533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 ProteinProtein +294.9%
Contains more FatsFats +9264.3%
Contains more CarbsCarbs +67.6%
Contains more OtherOther +66.1%
Contains more WaterWater +1557.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +8844%
Contains more Poly. FatPolyunsaturated fat +17245.8%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shortbread Cassava DV% diff.
Polyunsaturated fat 8.326g 0.048g 55%
Fats 26.22g 0.28g 40%
Saturated fat 8.105g 0.074g 37%
Iron 2.98mg 0.27mg 34%
Vitamin C 0mg 20.6mg 23%
Vitamin B1 0.353mg 0.087mg 22%
Vitamin B2 0.314mg 0.048mg 20%
Calories 514kcal 160kcal 18%
Starch 40.47g 17%
Monounsaturated fat 6.708g 0.075g 17%
Vitamin E 2.44mg 0.19mg 15%
Sodium 353mg 14mg 15%
Vitamin B3 3.275mg 0.854mg 15%
Folate 81µg 27µg 14%
Selenium 6.2µg 0.7µg 10%
Carbs 63.78g 38.06g 9%
Vitamin K 11µg 1.9µg 8%
Protein 5.37g 1.36g 8%
Phosphorus 66mg 27mg 6%
Potassium 88mg 271mg 5%
Vitamin B5 0.321mg 0.107mg 4%
Choline 0.9mg 23.7mg 4%
Fiber 1.3g 1.8g 2%
Magnesium 14mg 21mg 2%
Vitamin B6 0.071mg 0.088mg 1%
Zinc 0.49mg 0.34mg 1%
Copper 0.09mg 0.1mg 1%
Net carbs 62.48g 36.26g N/A
Calcium 13mg 16mg 0%
Sugar 21.65g 1.7g N/A
Vitamin A 0µg 1µg 0%
Manganese 0.393mg 0.384mg 0%
Trans fat 0.714g 0g N/A
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Shortbread
14%
Cassava
Minerals Daily Need Coverage Score
34%
Shortbread
16%
Cassava

Comparison summary

Which food is lower in glycemic index?
Shortbread
Shortbread is lower in glycemic index (difference - 30)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 19.95g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 339mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 8.031g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.