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  6. Brussels sprouts vs. Cassava

Brussels sprouts vs. Cassava — In-Depth Nutrition Comparison

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Important differences between Brussels sprouts and cassava

  • Cassava has less vitamin K, vitamin C, vitamin A, iron, vitamin B6, folate, fiber, and phosphorus.
  • Brussels sprouts' daily need coverage for vitamin K is 146% more.
  • Brussels sprouts have 58 times more vitamin A than cassava. Brussels sprouts have 754IU of vitamin A, while cassava has 13IU.

The food varieties used in the comparison are Brussels sprouts, raw and Cassava, raw.

Infographic

Brussels sprouts vs Cassava infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +43.5%
Contains more IronIron +418.5%
Contains more ZincZinc +23.5%
Contains more PhosphorusPhosphorus +155.6%
Contains more SeleniumSelenium +128.6%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -44%
Contains more ManganeseManganese +13.9%
~equal in Magnesium ~21mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin CVitamin C +312.6%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin EVitamin E +363.2%
Contains more Vitamin B1Vitamin B1 +59.8%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B5Vitamin B5 +188.8%
Contains more Vitamin B6Vitamin B6 +148.9%
Contains more Vitamin KVitamin K +9215.8%
Contains more FolateFolate +125.9%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more CholineCholine +24.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Cassava DV% diff.
Polyunsaturated fat 153g 0.048g 1020%
Vitamin K 177µg 1.9µg 146%
Vitamin C 85mg 20.6mg 72%
Iron 1.4mg 0.27mg 14%
Carbs 8.95g 38.06g 10%
Vitamin B6 0.219mg 0.088mg 10%
Folate 61µg 27µg 9%
Fiber 3.8g 1.8g 8%
Calories 43kcal 160kcal 6%
Phosphorus 69mg 27mg 6%
Vitamin E 0.88mg 0.19mg 5%
Vitamin B5 0.309mg 0.107mg 4%
Protein 3.38g 1.36g 4%
Vitamin A 38µg 1µg 4%
Vitamin B1 0.139mg 0.087mg 4%
Vitamin B2 0.09mg 0.048mg 3%
Copper 0.07mg 0.1mg 3%
Potassium 389mg 271mg 3%
Calcium 42mg 16mg 3%
Manganese 0.337mg 0.384mg 2%
Selenium 1.6µg 0.7µg 2%
Fructose 0.93g 1%
Vitamin B3 0.745mg 0.854mg 1%
Choline 19.1mg 23.7mg 1%
Zinc 0.42mg 0.34mg 1%
Fats 0.3g 0.28g 0%
Net carbs 5.15g 36.26g N/A
Magnesium 23mg 21mg 0%
Sugar 2.2g 1.7g N/A
Sodium 25mg 14mg 0%
Saturated fat 0.062g 0.074g 0%
Monounsaturated fat 0.023g 0.075g 0%
Tryptophan 0.037mg 0.019mg 0%
Threonine 0.12mg 0.028mg 0%
Isoleucine 0.132mg 0.027mg 0%
Leucine 0.152mg 0.039mg 0%
Lysine 0.154mg 0.044mg 0%
Methionine 0.032mg 0.011mg 0%
Phenylalanine 0.098mg 0.026mg 0%
Valine 0.155mg 0.035mg 0%
Histidine 0.076mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 ProteinProtein +148.5%
Contains more WaterWater +44.1%
Contains more OtherOther +121%
Contains more CarbsCarbs +325.3%
~equal in Fats ~0.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -16.2%
Contains more Poly. FatPolyunsaturated fat +318650%
Contains more Mono. FatMonounsaturated fat +226.1%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.