Cassava vs. Pot roast — In-Depth Nutrition Comparison

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What are the differences between cassava and pot roast?

Cassava is higher in vitamin C and manganese, yet pot roast is higher in vitamin B12, zinc, selenium, iron, phosphorus, and vitamin B3.
Pot roast's daily need coverage for vitamin B12 is 89% more.
The amount of saturated fat in cassava is lower.
The glycemic index of pot roast is lower.

We used Cassava, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types in this article.

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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.

Cassava

Pot roast

Contains more PotassiumPotassium	+17.3%
Contains less SodiumSodium	-70.2%
Contains more ManganeseManganese	+3740%

Contains more IronIron	+796.3%
Contains more ZincZinc	+1858.8%
Contains more PhosphorusPhosphorus	+544.4%
Contains more SeleniumSelenium	+3757.1%

~equal in Magnesium ~19mg

~equal in Calcium ~16mg

~equal in Copper ~0.099mg

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.

Cassava

Pot roast

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+47.5%
Contains more FolateFolate	+200%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+168.4%
Contains more Vitamin B2Vitamin B2	+256.3%
Contains more Vitamin B3Vitamin B3	+380.7%
Contains more Vitamin B5Vitamin B5	+433.6%
Contains more Vitamin B6Vitamin B6	+221.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.13µg	89%
Zinc	0.34mg	6.66mg	57%
Protein	1.36g	28.94g	55%
Selenium	0.7µg	27µg	48%
Cholesterol	0mg	116mg	39%
Saturated fat	0.074g	7.548g	34%
Fats	0.28g	19.17g	29%
Iron	0.27mg	2.42mg	27%
Vitamin C	20.6mg	0mg	23%
Phosphorus	27mg	174mg	21%
Vitamin B3	0.854mg	4.105mg	20%
Monounsaturated fat	0.075g	8.175g	20%
Manganese	0.384mg	0.01mg	16%
Choline	23.7mg	110.2mg	16%
Vitamin B6	0.088mg	0.283mg	15%
Carbs	38.06g	0g	13%
Vitamin B2	0.048mg	0.171mg	9%
Vitamin B5	0.107mg	0.571mg	9%
Calories	160kcal	297kcal	7%
Fiber	1.8g	0g	7%
Folate	27µg	9µg	5%
Polyunsaturated fat	0.048g	0.708g	4%
Vitamin E	0.19mg	0.51mg	2%
Vitamin B1	0.087mg	0.059mg	2%
Vitamin D*	0 IU	8 IU	1%
Vitamin D	0µg	0.2µg	1%
Potassium	271mg	231mg	1%
Sodium	14mg	47mg	1%
Protein per 100 calories	0.85g	9.7g	N/A
Calories per 10 g protein	1176kcal	103kcal	N/A
Weight per 100 calories	63g	34g	N/A
Unsaturated / Saturated Fat ratio	1.7	1.2	N/A
Net carbs	36.26g	0g	N/A
Magnesium	21mg	19mg	0%
Calcium	16mg	16mg	0%
Sugar	1.7g	0g	N/A
Copper	0.1mg	0.099mg	0%
Vitamin A	1µg	0µg	0%
Vitamin K	1.9µg	1.8µg	0%
Tryptophan	0.019mg	0.19mg	0%
Threonine	0.028mg	1.156mg	0%
Isoleucine	0.027mg	1.317mg	0%
Leucine	0.039mg	2.302mg	0%
Lysine	0.044mg	2.446mg	0%
Methionine	0.011mg	0.754mg	0%
Phenylalanine	0.026mg	1.143mg	0%
Valine	0.035mg	1.436mg	0%
Histidine	0.02mg	0.924mg	0%