Comparing Nutrients in 500 calories CassavaVS Pine Nuts
Weight per 500 calories
Cassava
313g
Pine Nuts
74.3g
Dried Pine Nuts have 4.2 times more energy per unit of mass than Raw Cassava, which is very high in comparison to other foods. Cassava having above average energy density.
Discover which food has more nutrients per 500 calories - Cassava or Pine Nuts?
Discover which food has more nutrients per 500 calories - Cassava or Pine Nuts?
Lets compare vitamin content per 500 calories of Cassava vs Pine Nuts:
500 calories of Cassava have 3.9 times more Vitamin B6, 3.3 times more Vitamin B9 and 108.3 times more Vitamin C than Pine Nuts.
While 500 kcal of Dried Pine Nuts contain 11.7 times more Vitamin E and 6.7 times more Vitamin K than Raw Cassava.
Both Cassava and Pine Nuts provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
500 calories of Cassava have insufficient amounts of Vitamin E and Vitamin K
500 calories of Pine Nuts have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin C
Both Raw Cassava as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Cassava vs Pine Nuts:
500 calories of Cassava have 1.9 times more Potassium than Pine Nuts.
While 500 kcal of Dried Pine Nuts contain 3.1 times more Copper, 4.9 times more Iron, 2.8 times more Magnesium, 5.4 times more Manganese, 5.1 times more Phosphorus and 4.5 times more Zinc than Raw Cassava.
500 calories of Cassava lack sufficient amounts of Zinc
Both Raw Cassava as well as Dried Pine Nuts lack sufficient amounts of Calcium and Selenium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Cassava have 12.2 times more Carbohydrate and 2 times more Fiber than Pine Nuts.
While 500 kcal of Dried Pine Nuts contain 58.1 times more Fat, 15.7 times more Saturated Fat, 246.3 times more Omega 6 and 2.4 times more Protein than Raw Cassava.
Both Cassava and Pine Nuts offer comparable quantities of Energy per 500 calories.
500 calories of Cassava provide inadequate amounts of Omega 6 and Protein
500 calories of Pine Nuts provide inadequate amounts of Carbohydrate and Fiber
Both Raw Cassava as well as Dried Pine Nuts provide inadequate amounts of Omega 3 in 500 calories.