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Napa cabbage vs. Cassava — In-Depth Nutrition Comparison

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The main differences between Napa cabbage and Cassava

  • Napa cabbage has more Iron, however, Cassava has more Vitamin C, Manganese, Vitamin B1, and Potassium.
  • Daily need coverage for Vitamin C from Cassava is 19% higher.
  • Cassava has 3 times less Iron than Napa cabbage. Napa cabbage has 0.74mg of Iron, while Cassava has 0.27mg.

Food types used in this article are Cabbage, napa, cooked and Cassava, raw.

Infographic

Napa cabbage 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.
Contains more Calcium +81.3%
Contains more Iron +174.1%
Contains less Sodium -21.4%
Contains more Magnesium +162.5%
Contains more Phosphorus +42.1%
Contains more Potassium +211.5%
Contains more Zinc +142.9%
Contains more Manganese +89.2%
Contains more Selenium +75%
Equal in Copper - 0.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +81.3%
Contains more Iron +174.1%
Contains less Sodium -21.4%
Contains more Magnesium +162.5%
Contains more Phosphorus +42.1%
Contains more Potassium +211.5%
Contains more Zinc +142.9%
Contains more Manganese +89.2%
Contains more Selenium +75%
Equal in Copper - 0.1

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 A +1923.1%
Contains more Folate +59.3%
Contains more Vitamin C +543.8%
Contains more Vitamin B1 +1640%
Contains more Vitamin B2 +92%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B5 +205.7%
Contains more Vitamin B6 +137.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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 +1923.1%
Contains more Folate +59.3%
Contains more Vitamin C +543.8%
Contains more Vitamin B1 +1640%
Contains more Vitamin B2 +92%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B5 +205.7%
Contains more Vitamin B6 +137.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +61.4%
Contains more Protein +23.6%
Contains more Fats +64.7%
Contains more Carbs +1606.7%
Contains more Other +264.7%
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
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 +61.4%
Contains more Protein +23.6%
Contains more Fats +64.7%
Contains more Carbs +1606.7%
Contains more Other +264.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Napa cabbage 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 Napa cabbage Cassava Opinion
Net carbs 2.23g 36.26g Cassava
Protein 1.1g 1.36g Cassava
Fats 0.17g 0.28g Cassava
Carbs 2.23g 38.06g Cassava
Calories 12kcal 160kcal Cassava
Sugar 1.7g Napa cabbage
Fiber 1.8g Cassava
Calcium 29mg 16mg Napa cabbage
Iron 0.74mg 0.27mg Napa cabbage
Magnesium 8mg 21mg Cassava
Phosphorus 19mg 27mg Cassava
Potassium 87mg 271mg Cassava
Sodium 11mg 14mg Napa cabbage
Zinc 0.14mg 0.34mg Cassava
Copper 0.096mg 0.1mg Cassava
Manganese 0.203mg 0.384mg Cassava
Selenium 0.4µg 0.7µg Cassava
Vitamin A 263IU 13IU Napa cabbage
Vitamin A RAE 13µg 1µg Napa cabbage
Vitamin E 0.19mg Cassava
Vitamin C 3.2mg 20.6mg Cassava
Vitamin B1 0.005mg 0.087mg Cassava
Vitamin B2 0.025mg 0.048mg Cassava
Vitamin B3 0.466mg 0.854mg Cassava
Vitamin B5 0.035mg 0.107mg Cassava
Vitamin B6 0.037mg 0.088mg Cassava
Folate 43µg 27µg Napa cabbage
Vitamin K 1.9µg Cassava
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 Napa cabbage
Monounsaturated Fat 0.075g Cassava
Polyunsaturated fat 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage 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%
Napa cabbage
14%
Cassava
Minerals Daily Need Coverage Score
12%
Napa cabbage
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 62)
Which food is cheaper?
Napa cabbage
Napa cabbage 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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.