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  6. Cassava vs. Salsify

Cassava vs. Salsify — In-Depth Nutrition Comparison

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Important differences between cassava and salsify

  • Cassava has more vitamin C and manganese; however, salsify has more vitamin B6, vitamin B2, and fiber.
  • Cassava's daily need coverage for vitamin C is 18% more.
  • Cassava has 2 times more manganese than salsify. Cassava has 0.384mg of manganese, while salsify has 0.21mg.

The food varieties used in the comparison are Cassava, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Cassava vs Salsify 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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more MagnesiumMagnesium +16.7%
Contains more CopperCopper +42.9%
Contains more ZincZinc +13.3%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +82.9%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +193.8%
Contains more IronIron +103.7%
Contains more PhosphorusPhosphorus +107.4%
~equal in Potassium ~283mg

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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
Contains more Vitamin CVitamin C +347.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55.4%
Contains more Vitamin B3Vitamin B3 +117.9%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +80%
Contains more Vitamin B2Vitamin B2 +260.4%
Contains more Vitamin B5Vitamin B5 +157.9%
Contains more Vitamin B6Vitamin B6 +147.7%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.19mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Salsify DV% diff.
Vitamin C 20.6mg 4.6mg 18%
Vitamin B2 0.048mg 0.173mg 10%
Vitamin B6 0.088mg 0.218mg 10%
Carbs 38.06g 15.36g 8%
Manganese 0.384mg 0.21mg 8%
Calories 160kcal 68kcal 5%
Fiber 1.8g 3.1g 5%
Iron 0.27mg 0.55mg 4%
Phosphorus 27mg 56mg 4%
Protein 1.36g 2.73g 3%
Calcium 16mg 47mg 3%
Copper 0.1mg 0.07mg 3%
Vitamin B1 0.087mg 0.056mg 3%
Vitamin B3 0.854mg 0.392mg 3%
Vitamin B5 0.107mg 0.276mg 3%
Folate 27µg 15µg 3%
Magnesium 21mg 18mg 1%
Vitamin K 1.9µg 0.3µg 1%
Protein per 100 calories 0.85g 4g N/A
Calories per 10 g protein 1176kcal 249kcal N/A
Weight per 100 calories 63g 147g N/A
Fats 0.28g 0.17g 0%
Net carbs 36.26g 12.26g N/A
Potassium 271mg 283mg 0%
Sugar 1.7g 2.9g N/A
Zinc 0.34mg 0.3mg 0%
Sodium 14mg 16mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.19mg 0.19mg 0%
Selenium 0.7µg 0.6µg 0%
Choline 23.7mg 25.9mg 0%
Saturated fat 0.074g 0.041g 0%
Monounsaturated fat 0.075g 0.003g 0%
Polyunsaturated fat 0.048g 0.074g 0%
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%

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
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more FatsFats +64.7%
Contains more CarbsCarbs +147.8%
Contains more ProteinProtein +100.7%
Contains more WaterWater +35.7%
Contains more OtherOther +19.4%

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
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +2400%
Contains less Sat. FatSaturated fat -44.6%
Contains more Poly. FatPolyunsaturated fat +54.2%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.