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  6. Gratin vs. Cassava

Gratin vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between gratin and cassava?

  • Gratin is higher in phosphorus, calcium, copper, vitamin B6, and vitamin B5, yet cassava is higher in vitamin C and manganese.
  • Gratin's daily need coverage for saturated fat is 23% more.

We used Potatoes, au gratin, home-prepared from recipe using butter and Cassava, raw types in this article.

Infographic

Gratin 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.
Gratin
Gratin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 CalciumCalcium +643.8%
Contains more PotassiumPotassium +46.1%
Contains more IronIron +137%
Contains more CopperCopper +60%
Contains more ZincZinc +102.9%
Contains more PhosphorusPhosphorus +318.5%
Contains more SeleniumSelenium +285.7%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +138.5%
~equal in Magnesium ~21mg

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.
Gratin
Gratin
5
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 33% 0% 21% 0% 16% 27% 19% 23% 40% 0% 0% 8.3%
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%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin B2Vitamin B2 +141.7%
Contains more Vitamin B3Vitamin B3 +16.3%
Contains more Vitamin B5Vitamin B5 +261.7%
Contains more Vitamin B6Vitamin B6 +97.7%
Contains more Vitamin CVitamin C +108.1%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more FolateFolate +145.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gratin Cassava DV% diff.
Saturated fat 4.733g 0.074g 21%
Sodium 433mg 14mg 18%
Vitamin C 9.9mg 20.6mg 12%
Phosphorus 113mg 27mg 12%
Fats 7.59g 0.28g 11%
Calcium 119mg 16mg 10%
Manganese 0.161mg 0.384mg 10%
Carbs 11.27g 38.06g 9%
Cholesterol 23mg 0mg 8%
Protein 5.06g 1.36g 7%
Copper 0.16mg 0.1mg 7%
Vitamin A 64µg 1µg 7%
Vitamin B6 0.174mg 0.088mg 7%
Vitamin B5 0.387mg 0.107mg 6%
Iron 0.64mg 0.27mg 5%
Vitamin B2 0.116mg 0.048mg 5%
Monounsaturated fat 2.149g 0.075g 5%
Potassium 396mg 271mg 4%
Selenium 2.7µg 0.7µg 4%
Folate 11µg 27µg 4%
Choline 23.7mg 4%
Zinc 0.69mg 0.34mg 3%
Vitamin B1 0.064mg 0.087mg 2%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.276g 0.048g 2%
Calories 132kcal 160kcal 1%
Vitamin E 0.19mg 1%
Vitamin B3 0.993mg 0.854mg 1%
Protein per 100 calories 3.8g 0.85g N/A
Calories per 10 g protein 261kcal 1176kcal N/A
Weight per 100 calories 76g 63g N/A
Unsaturated / Saturated Fat ratio 0.51 1.7 N/A
Net carbs 9.47g 36.26g N/A
Magnesium 20mg 21mg 0%
Sugar 1.7g N/A
Fiber 1.8g 1.8g 0%
Tryptophan 0.07mg 0.019mg 0%
Threonine 0.192mg 0.028mg 0%
Isoleucine 0.284mg 0.027mg 0%
Leucine 0.443mg 0.039mg 0%
Lysine 0.381mg 0.044mg 0%
Methionine 0.117mg 0.011mg 0%
Phenylalanine 0.254mg 0.026mg 0%
Valine 0.325mg 0.035mg 0%
Histidine 0.151mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +272.1%
Contains more FatsFats +2610.7%
Contains more WaterWater +24%
Contains more OtherOther +235.5%
Contains more CarbsCarbs +237.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 +2765.3%
Contains more Poly. FatPolyunsaturated fat +475%
Contains less Sat. FatSaturated fat -98.4%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.