Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cassava vs. Chinese broccoli — In-Depth Nutrition Comparison

Compare

Summary of differences between Cassava and Chinese broccoli

  • Cassava has more Manganese, however, Chinese broccoli is higher in Vitamin K, Folate, Vitamin A RAE, Vitamin C, Calcium, and Vitamin B2.
  • Chinese broccoli covers your daily need of Vitamin K 69% more than Cassava.

These are the specific foods used in this comparison Cassava, raw and Broccoli, chinese, cooked.

Infographic

Cassava vs Chinese broccoli 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.
Contains more Magnesium +16.7%
Contains more Copper +63.9%
Contains more Manganese +45.5%
Contains more Calcium +525%
Contains more Iron +107.4%
Contains more Phosphorus +51.9%
Contains less Sodium -50%
Contains more Zinc +14.7%
Contains more Selenium +85.7%
Equal in Potassium - 261
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Magnesium +16.7%
Contains more Copper +63.9%
Contains more Manganese +45.5%
Contains more Calcium +525%
Contains more Iron +107.4%
Contains more Phosphorus +51.9%
Contains less Sodium -50%
Contains more Zinc +14.7%
Contains more Selenium +85.7%
Equal in Potassium - 261

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.
:
Contains more Vitamin B3 +95.4%
Contains more Vitamin B6 +25.7%
Contains more Vitamin A +12500%
Contains more Vitamin E +152.6%
Contains more Vitamin C +36.9%
Contains more Vitamin B2 +204.2%
Contains more Vitamin B5 +48.6%
Contains more Folate +266.7%
Contains more Vitamin K +4363.2%
Equal in Vitamin B1 - 0.095
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B6 +25.7%
Contains more Vitamin A +12500%
Contains more Vitamin E +152.6%
Contains more Vitamin C +36.9%
Contains more Vitamin B2 +204.2%
Contains more Vitamin B5 +48.6%
Contains more Folate +266.7%
Contains more Vitamin K +4363.2%
Equal in Vitamin B1 - 0.095

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.3%
Contains more Carbs +899%
Contains more Fats +157.1%
Contains more Water +56.7%
Contains more Other +27.4%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +19.3%
Contains more Carbs +899%
Contains more Fats +157.1%
Contains more Water +56.7%
Contains more Other +27.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -32.7%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +587.5%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -32.7%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +587.5%

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 broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cassava Chinese broccoli Opinion
Net carbs 36.26g 1.31g Cassava
Protein 1.36g 1.14g Cassava
Fats 0.28g 0.72g Chinese broccoli
Carbs 38.06g 3.81g Cassava
Calories 160kcal 22kcal Cassava
Sugar 1.7g 0.84g Chinese broccoli
Fiber 1.8g 2.5g Chinese broccoli
Calcium 16mg 100mg Chinese broccoli
Iron 0.27mg 0.56mg Chinese broccoli
Magnesium 21mg 18mg Cassava
Phosphorus 27mg 41mg Chinese broccoli
Potassium 271mg 261mg Cassava
Sodium 14mg 7mg Chinese broccoli
Zinc 0.34mg 0.39mg Chinese broccoli
Copper 0.1mg 0.061mg Cassava
Manganese 0.384mg 0.264mg Cassava
Selenium 0.7µg 1.3µg Chinese broccoli
Vitamin A 13IU 1638IU Chinese broccoli
Vitamin A RAE 1µg 82µg Chinese broccoli
Vitamin E 0.19mg 0.48mg Chinese broccoli
Vitamin C 20.6mg 28.2mg Chinese broccoli
Vitamin B1 0.087mg 0.095mg Chinese broccoli
Vitamin B2 0.048mg 0.146mg Chinese broccoli
Vitamin B3 0.854mg 0.437mg Cassava
Vitamin B5 0.107mg 0.159mg Chinese broccoli
Vitamin B6 0.088mg 0.07mg Cassava
Folate 27µg 99µg Chinese broccoli
Vitamin K 1.9µg 84.8µg Chinese broccoli
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.074g 0.11g Cassava
Monounsaturated Fat 0.075g 0.05g Cassava
Polyunsaturated fat 0.048g 0.33g Chinese broccoli

Which food is preferable for your diet?

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

People also compare

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
48%
Chinese broccoli
Minerals Daily Need Coverage Score
16%
Cassava
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 62)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.036g)
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.

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.