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  6. Chinese broccoli vs. Cassava

Chinese broccoli vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between Chinese broccoli and Cassava

  • Chinese broccoli has more Vitamin K, Folate, Vitamin A RAE, Vitamin C, Calcium, and Vitamin B2, however, Cassava is higher in Manganese.
  • Chinese broccoli covers your daily need of Vitamin K 69% more than Cassava.
  • Chinese broccoli has 82 times more Vitamin A RAE than Cassava. While Chinese broccoli has 82µg of Vitamin A RAE, Cassava has only 1µg.

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

Infographic

Chinese broccoli 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.
Chinese broccoli
Chinese broccoli
6
:
4
Cassava
Cassava
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%
Contains more Magnesium +16.7%
Contains more Copper +63.9%
Contains more Manganese +45.5%
Equal in Potassium - 271
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
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%
Contains more Magnesium +16.7%
Contains more Copper +63.9%
Contains more Manganese +45.5%
Equal in Potassium - 271

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.
Chinese broccoli
Chinese broccoli
8
:
2
Cassava
Cassava
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%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B6 +25.7%
Equal in Vitamin B1 - 0.087
Chinese broccoli
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%
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 +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%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B6 +25.7%
Equal in Vitamin B1 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
3
:
2
Cassava
Cassava
Contains more Fats +157.1%
Contains more Water +56.7%
Contains more Other +27.4%
Contains more Protein +19.3%
Contains more Carbs +899%
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 Fats +157.1%
Contains more Water +56.7%
Contains more Other +27.4%
Contains more Protein +19.3%
Contains more Carbs +899%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
1
:
2
Cassava
Cassava
Contains more Polyunsaturated fat +587.5%
Contains less Saturated Fat -32.7%
Contains more Monounsaturated Fat +50%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +587.5%
Contains less Saturated Fat -32.7%
Contains more Monounsaturated Fat +50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese broccoli Cassava
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 Chinese broccoli Cassava Opinion
Net carbs 1.31g 36.26g Cassava
Protein 1.14g 1.36g Cassava
Fats 0.72g 0.28g Chinese broccoli
Carbs 3.81g 38.06g Cassava
Calories 22kcal 160kcal Cassava
Sugar 0.84g 1.7g Chinese broccoli
Fiber 2.5g 1.8g Chinese broccoli
Calcium 100mg 16mg Chinese broccoli
Iron 0.56mg 0.27mg Chinese broccoli
Magnesium 18mg 21mg Cassava
Phosphorus 41mg 27mg Chinese broccoli
Potassium 261mg 271mg Cassava
Sodium 7mg 14mg Chinese broccoli
Zinc 0.39mg 0.34mg Chinese broccoli
Copper 0.061mg 0.1mg Cassava
Manganese 0.264mg 0.384mg Cassava
Selenium 1.3µg 0.7µg Chinese broccoli
Vitamin A 1638IU 13IU Chinese broccoli
Vitamin A RAE 82µg 1µg Chinese broccoli
Vitamin E 0.48mg 0.19mg Chinese broccoli
Vitamin C 28.2mg 20.6mg Chinese broccoli
Vitamin B1 0.095mg 0.087mg Chinese broccoli
Vitamin B2 0.146mg 0.048mg Chinese broccoli
Vitamin B3 0.437mg 0.854mg Cassava
Vitamin B5 0.159mg 0.107mg Chinese broccoli
Vitamin B6 0.07mg 0.088mg Cassava
Folate 99µg 27µg Chinese broccoli
Vitamin K 84.8µg 1.9µg 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 0.11g 0.074g Cassava
Monounsaturated Fat 0.05g 0.075g Cassava
Polyunsaturated fat 0.33g 0.048g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli 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
48%
Chinese broccoli
14%
Cassava
Minerals Daily Need Coverage Score
18%
Chinese broccoli
16%
Cassava

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