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  6. Cassava vs. Cabbage

Cassava vs. Cabbage — In-Depth Nutrition Comparison

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Summary of differences between Cassava and Cabbage

  • Cassava has more Manganese, and Copper, however, Cabbage is higher in Vitamin K, and Vitamin C.
  • Cabbage covers your daily need of Vitamin K 62% more than Cassava.
  • Cassava has 5 times more Copper than Cabbage. While Cassava has 0.1mg of Copper, Cabbage has only 0.019mg.

These are the specific foods used in this comparison Cassava, raw and Cabbage, raw.

Infographic

Cassava vs Cabbage 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.
Cassava
Cassava
8
:
2
Cabbage
Cabbage
Contains more Magnesium +75%
Contains more Potassium +59.4%
Contains less Sodium -22.2%
Contains more Zinc +88.9%
Contains more Copper +426.3%
Contains more Manganese +140%
Contains more Selenium +133.3%
Contains more Calcium +150%
Contains more Iron +74.1%
Equal in Phosphorus - 26
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Magnesium +75%
Contains more Potassium +59.4%
Contains less Sodium -22.2%
Contains more Zinc +88.9%
Contains more Copper +426.3%
Contains more Manganese +140%
Contains more Selenium +133.3%
Contains more Calcium +150%
Contains more Iron +74.1%
Equal in Phosphorus - 26

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
Cassava
4
:
6
Cabbage
Cabbage
Contains more Vitamin E +26.7%
Contains more Vitamin B1 +42.6%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +265%
Contains more Vitamin A +653.8%
Contains more Vitamin C +77.7%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +40.9%
Contains more Folate +59.3%
Contains more Vitamin K +3900%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin E +26.7%
Contains more Vitamin B1 +42.6%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +265%
Contains more Vitamin A +653.8%
Contains more Vitamin C +77.7%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +40.9%
Contains more Folate +59.3%
Contains more Vitamin K +3900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
3
:
2
Cabbage
Cabbage
Contains more Fats +180%
Contains more Carbs +556.2%
Contains more Water +54.5%
Equal in Protein - 1.28
Equal in Other - 0.64
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Fats +180%
Contains more Carbs +556.2%
Contains more Water +54.5%
Equal in Protein - 1.28
Equal in Other - 0.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
2
:
1
Cabbage
Cabbage
Contains more Monounsaturated Fat +341.2%
Contains more Polyunsaturated fat +182.4%
Contains less Saturated Fat -54.1%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +341.2%
Contains more Polyunsaturated fat +182.4%
Contains less Saturated Fat -54.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Cabbage Opinion
Net carbs 36.26g 3.3g Cassava
Protein 1.36g 1.28g Cassava
Fats 0.28g 0.1g Cassava
Carbs 38.06g 5.8g Cassava
Calories 160kcal 25kcal Cassava
Fructose 1.45g Cabbage
Sugar 1.7g 3.2g Cassava
Fiber 1.8g 2.5g Cabbage
Calcium 16mg 40mg Cabbage
Iron 0.27mg 0.47mg Cabbage
Magnesium 21mg 12mg Cassava
Phosphorus 27mg 26mg Cassava
Potassium 271mg 170mg Cassava
Sodium 14mg 18mg Cassava
Zinc 0.34mg 0.18mg Cassava
Copper 0.1mg 0.019mg Cassava
Manganese 0.384mg 0.16mg Cassava
Selenium 0.7µg 0.3µg Cassava
Vitamin A 13IU 98IU Cabbage
Vitamin A RAE 1µg 5µg Cabbage
Vitamin E 0.19mg 0.15mg Cassava
Vitamin C 20.6mg 36.6mg Cabbage
Vitamin B1 0.087mg 0.061mg Cassava
Vitamin B2 0.048mg 0.04mg Cassava
Vitamin B3 0.854mg 0.234mg Cassava
Vitamin B5 0.107mg 0.212mg Cabbage
Vitamin B6 0.088mg 0.124mg Cabbage
Folate 27µg 43µg Cabbage
Vitamin K 1.9µg 76µg Cabbage
Tryptophan 0.019mg 0.011mg Cassava
Threonine 0.028mg 0.035mg Cabbage
Isoleucine 0.027mg 0.03mg Cabbage
Leucine 0.039mg 0.041mg Cabbage
Lysine 0.044mg 0.044mg
Methionine 0.011mg 0.012mg Cabbage
Phenylalanine 0.026mg 0.032mg Cabbage
Valine 0.035mg 0.042mg Cabbage
Histidine 0.02mg 0.022mg Cabbage
Saturated Fat 0.074g 0.034g Cabbage
Monounsaturated Fat 0.075g 0.017g Cassava
Polyunsaturated fat 0.048g 0.017g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cassava
35%
Cabbage
Minerals Daily Need Coverage Score
16%
Cassava
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Cassava
Cassava is lower in glycemic index (difference - 94)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.