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Brussels sprout vs Cassava - In-Depth Nutrition Comparison

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Important differences between Brussels sprout and Cassava

  • Cassava has less Vitamin K, Vitamin C, Iron, Vitamin B6, Folate, Fiber, and Phosphorus.
  • Brussels sprout's daily need coverage for Vitamin K is 146% more.
  • Brussels sprout has 5 times more Iron than Cassava. Brussels sprout has 1.4mg of Iron, while Cassava has 0.27mg.

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

Infographic

Brussels sprout 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +162.5%
Contains more Iron +418.5%
Contains more Phosphorus +155.6%
Contains more Potassium +43.5%
Contains more Zinc +23.5%
Contains less Sodium -44%
Contains more Copper +42.9%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +162.5%
Contains more Iron +418.5%
Contains more Phosphorus +155.6%
Contains more Potassium +43.5%
Contains more Zinc +23.5%
Contains less Sodium -44%
Contains more Copper +42.9%
Equal in Magnesium - 21

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +5700%
Contains more Vitamin E +363.2%
Contains more Vitamin C +312.6%
Contains more Vitamin B1 +59.8%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +188.8%
Contains more Vitamin B6 +148.9%
Contains more Folate +125.9%
Contains more Vitamin K +9215.8%
Contains more Vitamin B3 +14.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
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 +5700%
Contains more Vitamin E +363.2%
Contains more Vitamin C +312.6%
Contains more Vitamin B1 +59.8%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +188.8%
Contains more Vitamin B6 +148.9%
Contains more Folate +125.9%
Contains more Vitamin K +9215.8%
Contains more Vitamin B3 +14.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brussels sprout Cassava
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Cassava Opinion
Net carbs 5.15g 36.26g Cassava
Protein 3.38g 1.36g Brussels sprout
Fats 0.3g 0.28g Brussels sprout
Carbs 8.95g 38.06g Cassava
Calories 43kcal 160kcal Cassava
Starch g g
Fructose 0.93g g Brussels sprout
Sugar 2.2g 1.7g Cassava
Fiber 3.8g 1.8g Brussels sprout
Calcium 42mg 16mg Brussels sprout
Iron 1.4mg 0.27mg Brussels sprout
Magnesium 23mg 21mg Brussels sprout
Phosphorus 69mg 27mg Brussels sprout
Potassium 389mg 271mg Brussels sprout
Sodium 25mg 14mg Cassava
Zinc 0.42mg 0.34mg Brussels sprout
Copper 0.07mg 0.1mg Cassava
Vitamin A 754IU 13IU Brussels sprout
Vitamin E 0.88mg 0.19mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 20.6mg Brussels sprout
Vitamin B1 0.139mg 0.087mg Brussels sprout
Vitamin B2 0.09mg 0.048mg Brussels sprout
Vitamin B3 0.745mg 0.854mg Cassava
Vitamin B5 0.309mg 0.107mg Brussels sprout
Vitamin B6 0.219mg 0.088mg Brussels sprout
Folate 61µg 27µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 177µg 1.9µg Brussels sprout
Tryptophan 0.037mg 0.019mg Brussels sprout
Threonine 0.12mg 0.028mg Brussels sprout
Isoleucine 0.132mg 0.027mg Brussels sprout
Leucine 0.152mg 0.039mg Brussels sprout
Lysine 0.154mg 0.044mg Brussels sprout
Methionine 0.032mg 0.011mg Brussels sprout
Phenylalanine 0.098mg 0.026mg Brussels sprout
Valine 0.155mg 0.035mg Brussels sprout
Histidine 0.076mg 0.02mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.074g Brussels sprout
Monounsaturated Fat 0.023g 0.075g Cassava
Polyunsaturated fat 153g 0.048g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
81
Brussels sprout
14
Cassava
Mineral Summary Score
23
Brussels sprout
14
Cassava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Brussels sprout
8%
Cassava
Carbohydrates
9%
Brussels sprout
38%
Cassava
Fats
1%
Brussels sprout
1%
Cassava

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Cassava
Cassava is lower in glycemic index (difference - 94)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.012g)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brussels sprout - 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.