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  6. Chicory vs. Cassava

Chicory vs. Cassava — In-Depth Nutrition Comparison

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A recap on differences between Chicory and Cassava

  • Chicory has more Fiber, however, Cassava is higher in Vitamin C, Manganese, and Copper.
  • Cassava covers your daily Vitamin C needs 20% more than Chicory.
  • Cassava contains 2 times less Fiber than Chicory. Chicory contains 3.1g of Fiber, while Cassava contains 1.8g.

Food varieties used in this article are Chicory, witloof, raw and Cassava, raw.

Infographic

Chicory vs Cassava 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.
Chicory
Chicory
2
:
8
Cassava
Cassava
Contains more Calcium +18.8%
Contains less Sodium -85.7%
Contains more Iron +12.5%
Contains more Magnesium +110%
Contains more Potassium +28.4%
Contains more Zinc +112.5%
Contains more Copper +96.1%
Contains more Manganese +284%
Contains more Selenium +250%
Equal in Phosphorus - 27
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +18.8%
Contains less Sodium -85.7%
Contains more Iron +12.5%
Contains more Magnesium +110%
Contains more Potassium +28.4%
Contains more Zinc +112.5%
Contains more Copper +96.1%
Contains more Manganese +284%
Contains more Selenium +250%
Equal in Phosphorus - 27

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.
Chicory
Chicory
3
:
7
Cassava
Cassava
Contains more Vitamin A +123.1%
Contains more Vitamin B5 +35.5%
Contains more Folate +37%
Contains more Vitamin C +635.7%
Contains more Vitamin B1 +40.3%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +433.8%
Contains more Vitamin B6 +109.5%
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0%
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%
Contains more Vitamin A +123.1%
Contains more Vitamin B5 +35.5%
Contains more Folate +37%
Contains more Vitamin C +635.7%
Contains more Vitamin B1 +40.3%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +433.8%
Contains more Vitamin B6 +109.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicory
Chicory
1
:
4
Cassava
Cassava
Contains more Water +58.4%
Contains more Protein +51.1%
Contains more Fats +180%
Contains more Carbs +851.5%
Contains more Other +29.2%
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Water +58.4%
Contains more Protein +51.1%
Contains more Fats +180%
Contains more Carbs +851.5%
Contains more Other +29.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicory
Chicory
1
:
2
Cassava
Cassava
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +3650%
Equal in Polyunsaturated fat - 0.048
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +3650%
Equal in Polyunsaturated fat - 0.048

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicory Cassava Opinion
Net carbs 0.9g 36.26g Cassava
Protein 0.9g 1.36g Cassava
Fats 0.1g 0.28g Cassava
Carbs 4g 38.06g Cassava
Calories 17kcal 160kcal Cassava
Sugar 1.7g Chicory
Fiber 3.1g 1.8g Chicory
Calcium 19mg 16mg Chicory
Iron 0.24mg 0.27mg Cassava
Magnesium 10mg 21mg Cassava
Phosphorus 26mg 27mg Cassava
Potassium 211mg 271mg Cassava
Sodium 2mg 14mg Chicory
Zinc 0.16mg 0.34mg Cassava
Copper 0.051mg 0.1mg Cassava
Manganese 0.1mg 0.384mg Cassava
Selenium 0.2µg 0.7µg Cassava
Vitamin A 29IU 13IU Chicory
Vitamin A RAE 1µg 1µg
Vitamin E 0.19mg Cassava
Vitamin C 2.8mg 20.6mg Cassava
Vitamin B1 0.062mg 0.087mg Cassava
Vitamin B2 0.027mg 0.048mg Cassava
Vitamin B3 0.16mg 0.854mg Cassava
Vitamin B5 0.145mg 0.107mg Chicory
Vitamin B6 0.042mg 0.088mg Cassava
Folate 37µg 27µg Chicory
Vitamin K 1.9µg Cassava
Tryptophan 0.016mg 0.019mg Cassava
Threonine 0.025mg 0.028mg Cassava
Isoleucine 0.054mg 0.027mg Chicory
Leucine 0.039mg 0.039mg
Lysine 0.035mg 0.044mg Cassava
Methionine 0.005mg 0.011mg Cassava
Phenylalanine 0.022mg 0.026mg Cassava
Valine 0.041mg 0.035mg Chicory
Histidine 0.015mg 0.02mg Cassava
Saturated Fat 0.024g 0.074g Chicory
Monounsaturated Fat 0.002g 0.075g Cassava
Polyunsaturated fat 0.044g 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicory Cassava
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
7%
Chicory
14%
Cassava
Minerals Daily Need Coverage Score
9%
Chicory
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Chicory
Chicory is lower in glycemic index (difference - 94)
Which food is cheaper?
Chicory
Chicory is cheaper (difference - $0.2)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.