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  6. Cassava vs. Chinese cabbage

Cassava vs. Chinese cabbage — In-Depth Nutrition Comparison

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Significant differences between Cassava and Chinese cabbage

  • Cassava has more Manganese, and Copper, however, Chinese cabbage is richer in Vitamin K, Vitamin C, Vitamin A RAE, Folate, Calcium, Vitamin B6, and Iron.
  • Chinese cabbage covers your daily Vitamin K needs 36% more than Cassava.
  • Chinese cabbage has 5 times less Copper than Cassava. Cassava has 0.1mg of Copper, while Chinese cabbage has 0.021mg.

Specific food types used in this comparison are Cassava, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Cassava vs Chinese 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
7
:
3
Chinese cabbage
Chinese cabbage
Contains more Magnesium +10.5%
Contains less Sodium -78.5%
Contains more Zinc +78.9%
Contains more Copper +376.2%
Contains more Manganese +141.5%
Contains more Selenium +40%
Contains more Calcium +556.3%
Contains more Iron +196.3%
Contains more Phosphorus +37%
Equal in Magnesium - 19
Equal in Potassium - 252
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Magnesium +10.5%
Contains less Sodium -78.5%
Contains more Zinc +78.9%
Contains more Copper +376.2%
Contains more Manganese +141.5%
Contains more Selenium +40%
Contains more Calcium +556.3%
Contains more Iron +196.3%
Contains more Phosphorus +37%
Equal in Magnesium - 19
Equal in Potassium - 252

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
Chinese cabbage
Chinese cabbage
Contains more Vitamin E +111.1%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +70.8%
Contains more Vitamin B5 +21.6%
Contains more Vitamin A +34269.2%
Contains more Vitamin C +118.4%
Contains more Vitamin B2 +45.8%
Contains more Vitamin B6 +120.5%
Contains more Folate +144.4%
Contains more Vitamin K +2294.7%
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%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +111.1%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +70.8%
Contains more Vitamin B5 +21.6%
Contains more Vitamin A +34269.2%
Contains more Vitamin C +118.4%
Contains more Vitamin B2 +45.8%
Contains more Vitamin B6 +120.5%
Contains more Folate +144.4%
Contains more Vitamin K +2294.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
2
:
3
Chinese cabbage
Chinese cabbage
Contains more Fats +40%
Contains more Carbs +1645.9%
Contains more Protein +10.3%
Contains more Water +59.7%
Contains more Other +29%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Fats +40%
Contains more Carbs +1645.9%
Contains more Protein +10.3%
Contains more Water +59.7%
Contains more Other +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +400%
Contains less Saturated Fat -63.5%
Contains more Polyunsaturated fat +100%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +400%
Contains less Saturated Fat -63.5%
Contains more Polyunsaturated fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Chinese cabbage Opinion
Net carbs 36.26g 1.18g Cassava
Protein 1.36g 1.5g Chinese cabbage
Fats 0.28g 0.2g Cassava
Carbs 38.06g 2.18g Cassava
Calories 160kcal 13kcal Cassava
Sugar 1.7g 1.18g Chinese cabbage
Fiber 1.8g 1g Cassava
Calcium 16mg 105mg Chinese cabbage
Iron 0.27mg 0.8mg Chinese cabbage
Magnesium 21mg 19mg Cassava
Phosphorus 27mg 37mg Chinese cabbage
Potassium 271mg 252mg Cassava
Sodium 14mg 65mg Cassava
Zinc 0.34mg 0.19mg Cassava
Copper 0.1mg 0.021mg Cassava
Manganese 0.384mg 0.159mg Cassava
Selenium 0.7µg 0.5µg Cassava
Vitamin A 13IU 4468IU Chinese cabbage
Vitamin A RAE 1µg 223µg Chinese cabbage
Vitamin E 0.19mg 0.09mg Cassava
Vitamin C 20.6mg 45mg Chinese cabbage
Vitamin B1 0.087mg 0.04mg Cassava
Vitamin B2 0.048mg 0.07mg Chinese cabbage
Vitamin B3 0.854mg 0.5mg Cassava
Vitamin B5 0.107mg 0.088mg Cassava
Vitamin B6 0.088mg 0.194mg Chinese cabbage
Folate 27µg 66µg Chinese cabbage
Vitamin K 1.9µg 45.5µg Chinese cabbage
Tryptophan 0.019mg 0.015mg Cassava
Threonine 0.028mg 0.049mg Chinese cabbage
Isoleucine 0.027mg 0.085mg Chinese cabbage
Leucine 0.039mg 0.088mg Chinese cabbage
Lysine 0.044mg 0.089mg Chinese cabbage
Methionine 0.011mg 0.009mg Cassava
Phenylalanine 0.026mg 0.044mg Chinese cabbage
Valine 0.035mg 0.066mg Chinese cabbage
Histidine 0.02mg 0.026mg Chinese cabbage
Saturated Fat 0.074g 0.027g Chinese cabbage
Monounsaturated Fat 0.075g 0.015g Cassava
Polyunsaturated fat 0.048g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Chinese 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
56%
Chinese cabbage
Minerals Daily Need Coverage Score
16%
Cassava
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 62)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 51mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.