Cassava vs Beetroot: 4 Nutrition Facts You Must Know

Cassava vs Beetroot: A Nutritional Showdown

In the realm of nutrition, we confront the enigmatic paradox of Cassava and Beetroot. These two formidable contenders engage in a dietary duel, each bringing its own perplexing and bursty array of nutrients to the table. Let’s delve deep into the labyrinthine intricacies of their nutritional profiles per 100 grams:

Behold the caloric contest

Beetroot graces us with a modest 43 calories, while Cassava emerges as the heavyweight with a formidable 160 calories.


the lifeblood of sustenance, showcase their diversity. Beetroot presents a dainty 9.56 grams, while Cassava, in all its starchy glory, commands a substantial 38.06 grams.

Now, we tread upon the realm of lipids. Beetroot’s fat content whispers at a mere 0.17 grams, whereas Cassava opts for a slightly higher 0.28 grams, adding a hint of richness to its character.

Dietary fiber

the resilient guardian of digestive health, makes its appearance. Beetroot stands tall with 2.8 grams, while Cassava, although substantial, offers a more moderate 1.8 grams.


the building block of vitality, dances into the fray. Beetroot gracefully provides 1.61 grams, while Cassava, in its own measured way, offers 1.36 grams.


The mineral kingdom introduces calcium, where both Beetroot and Cassava share an equal footing at 16 milligrams.


the silent warrior of the blood, takes the stage. Beetroot triumphs with 0.8 milligrams, leaving Cassava trailing behind at 0.27 milligrams.

Cassava and Beetroot


the mystical enabler of muscle and nerve function, showcases its presence. Beetroot boasts 23 milligrams, while Cassava exhibits a close 21 milligrams.

The realm of potassium

the regulator of our bodily symphony, unfolds. Beetroot reigns supreme at 325 milligrams, while Cassava maintains its position with a commendable 271 milligrams.


the oft-misunderstood element, plays its part. Beetroot remains composed with 78 milligrams, while Cassava takes a more conservative stance at 14 milligrams.


the subtle guardian of immunity, tiptoes onto the stage. Beetroot provides 0.35 milligrams, nearly indistinguishable from Cassava’s 0.34 milligrams.

The B-vitamin brigade marches in with Thiamine

where Beetroot yields 0.031 milligrams, contrasting Cassava’s 0.087 milligrams, revealing a divergence in their nutritional strategies.


the illuminator of metabolic pathways, casts its glow. Beetroot shines with 0.057 milligrams, while Cassava’s light dims slightly at 0.048 milligrams.


the metabolic multitasker, makes its presence felt. Beetroot contributes 0.334 milligrams, while Cassava excels with a notable 0.854 milligrams.

Vitamin B6

the catalyst of biochemical reactions, emerges from the shadows. Beetroot offers 0.067 milligrams, as Cassava follows closely with 0.088 milligrams.

The kingdom of Folic Acid

essential for cellular growth, unravels its mysteries. Beetroot reigns supreme with 109 milligrams, while Cassava reveals a more reserved 27 milligrams.

Vitamin C

the antioxidant guardian, graces us with its presence. Beetroot contributes 4.9 milligrams, but Cassava’s grandeur shines with a substantial 20.6 milligrams.

Vitamin E

the protector of cellular membranes, joins the ensemble. Beetroot offers a mere 0.04 milligrams, while Cassava elevates the protection quotient with 0.19 milligrams.

Vitamin K

the regulator of blood clotting and bone metabolism, steps into the spotlight. Beetroot maintains a modest 0.2 milligrams, while Cassava dazzles with a commanding 1.9 milligrams.

Comparing the Caloric Content of Beetroot and Cassava

Upon initial examination, it becomes evident that the caloric content in beetroot is significantly lower than that found in cassava.

Beetroot boasts a mere 43 kilocalories per 100 grams, while cassava, in contrast, offers a substantially higher 160 kilocalories per 100 grams. This simple calculation reveals a notable 272% difference in caloric content between the two.

It is worth noting that, in both beetroot and cassava, the majority of calories are derived from carbohydrates.

For a more comprehensive analysis, please refer to the tables below, which provide a detailed comparison of the nutritional profiles of beetroot and cassava.

Distinguishing the Nutritional Variances Between Beetroot and Cassava

Calories: Cassava boasts a staggering 272% more calories than beetroot.

Carbohydrates: Cassava exhibits an impressive 298% higher carbohydrate content than beetroot.

Fat: Cassava contains 65% more fat than beetroot.

Dietary Fiber: Beetroot triumphs with a 56% higher dietary fiber content compared to cassava.

Protein: Beetroot maintains an 18% protein advantage over cassava.

Higher Protein Content in Beetroot

A discerning eye reveals that beetroot boasts a superior protein content compared to cassava.

Cassava offers a mere 1.36 grams of protein per 100 grams, while the illustrious beetroot takes the lead with a notable 1.61 grams per 100 grams. A straightforward calculation unveils an 18% difference in protein content between these two contenders.

Lower Carbohydrates in Beetroot

Beetroot presents a carbohydrate composition distinctly lower than that found in cassava.

With 38.06 grams of carbohydrates per 100 grams in cassava and a modest 9.56 grams per 100 grams in beetroot, the difference becomes unmistakable at approximately 298%.

Reduced Fat Content in Beetroot

In the realm of fats, beetroot emerges as the leaner option when compared to cassava.

The tables elucidate that cassava contains 0.28 grams of fat per 100 grams, whereas beetroot maintains a trimmer profile with only 0.17 grams per 100 grams. This nutritional divergence equates to a substantial 65% difference.

Vitamin Comparison: Cassava vs Beetroot

Vitaminium B1 (Thiamine): Cassava outshines beetroot with a remarkable 181% higher Thiamine content.

Vitaminium B2 (Riboflavin): Beetroot holds a modest advantage, boasting 19% more Riboflavin than cassava.

Vitaminium B3 (Niacin): Cassava takes the lead with a significant 156% more Niacin than beetroot.

Vitaminium B6: Cassava maintains a 31% higher Vitamin B6 content compared to beetroot.

Vitaminium B9 (Folic Acid): Beetroot triumphs with an impressive 304% higher Folic Acid content than cassava.

Vitaminium C: Cassava shines with an astonishing 320% more Vitamin C than beetroot.

Vitaminium E: Cassava boasts a substantial 375% higher Vitamin E content compared to beetroot.

Vitaminium K: Cassava emerges as the dominant force with a staggering 850% more Vitamin K than beetroot.

Mineral Comparison: Beetroot vs Cassava

Calcium: Cassava and beetroot stand on equal ground, both offering the same calcium content.

Iron: Beetroot takes the lead with a remarkable 196% higher iron content than cassava.

Magnesium: Beetroot holds a slight advantage, offering 10% more magnesium than cassava.

Potassium: Beetroot maintains a 20% higher potassium content compared to cassava.

Sodium: Beetroot leaps ahead with an astonishing 457% more sodium than cassava.

Zinc: Beetroot edges out cassava with a marginal 3% higher zinc content.

Related: Cassava vs Potato & Butternut Squash and Cassava

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