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  6. Cassava vs. Poblano

Cassava vs. Poblano — In-Depth Nutrition Comparison

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Important differences between cassava and poblano

  • Cassava has less vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, copper, manganese, vitamin B5, and vitamin B3.
  • Poblano's daily need coverage for vitamin A is 409% more.

The food varieties used in the comparison are Cassava, raw and Peppers, ancho, dried.

Infographic

Cassava vs Poblano 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains less SodiumSodium -67.4%
Contains more MagnesiumMagnesium +438.1%
Contains more CalciumCalcium +281.3%
Contains more PotassiumPotassium +789.7%
Contains more IronIron +3948.1%
Contains more CopperCopper +408%
Contains more ZincZinc +317.6%
Contains more PhosphorusPhosphorus +644.4%
Contains more ManganeseManganese +233.1%
Contains more SeleniumSelenium +314.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 341% 0% 45% 520% 120% 120% 816% 0% 0% 52%
Contains more Vitamin CVitamin C +930%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +102100%
Contains more Vitamin B1Vitamin B1 +105.7%
Contains more Vitamin B2Vitamin B2 +4597.9%
Contains more Vitamin B3Vitamin B3 +649.8%
Contains more Vitamin B5Vitamin B5 +1762.6%
Contains more Vitamin B6Vitamin B6 +3917%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Poblano DV% diff.
Vitamin B6 0.088mg 3.535mg 265%
Vitamin B2 0.048mg 2.255mg 170%
Iron 0.27mg 10.93mg 133%
Vitamin A 1µg 1022µg 113%
Fiber 1.8g 21.6g 79%
Potassium 271mg 2411mg 63%
Copper 0.1mg 0.508mg 45%
Manganese 0.384mg 1.279mg 39%
Vitamin B5 0.107mg 1.993mg 38%
Vitamin B3 0.854mg 6.403mg 35%
Polyunsaturated fat 0.048g 4.511g 30%
Phosphorus 27mg 201mg 25%
Magnesium 21mg 113mg 22%
Protein 1.36g 11.86g 21%
Vitamin C 20.6mg 2mg 21%
Fats 0.28g 8.2g 12%
Folate 27µg 69µg 11%
Zinc 0.34mg 1.42mg 10%
Vitamin B1 0.087mg 0.179mg 8%
Calories 160kcal 281kcal 6%
Calcium 16mg 61mg 5%
Carbs 38.06g 51.42g 4%
Selenium 0.7µg 2.9µg 4%
Choline 23.7mg 4%
Saturated fat 0.074g 0.82g 3%
Vitamin K 1.9µg 2%
Sodium 14mg 43mg 1%
Vitamin E 0.19mg 1%
Monounsaturated fat 0.075g 0.492g 1%
Protein per 100 calories 0.85g 4.2g N/A
Calories per 10 g protein 1176kcal 237kcal N/A
Weight per 100 calories 63g 36g N/A
Unsaturated / Saturated Fat ratio 1.7 6.1 N/A
Net carbs 36.26g 29.82g N/A
Sugar 1.7g N/A
Tryptophan 0.019mg 0.155mg 0%
Threonine 0.028mg 0.425mg 0%
Isoleucine 0.027mg 0.373mg 0%
Leucine 0.039mg 0.605mg 0%
Lysine 0.044mg 0.515mg 0%
Methionine 0.011mg 0.142mg 0%
Phenylalanine 0.026mg 0.361mg 0%
Valine 0.035mg 0.489mg 0%
Histidine 0.02mg 0.232mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +163.7%
Contains more ProteinProtein +772.1%
Contains more FatsFats +2828.6%
Contains more CarbsCarbs +35.1%
Contains more OtherOther +850%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +556%
Contains more Poly. FatPolyunsaturated fat +9297.9%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.