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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 Iron +418.5%
Contains more Calcium +162.5%
Contains more Potassium +43.5%
Contains more Zinc +23.5%
Contains more Phosphorus +155.6%
Contains more Copper +42.9%
Contains less Sodium -44%
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +418.5%
Contains more Calcium +162.5%
Contains more Potassium +43.5%
Contains more Zinc +23.5%
Contains more Phosphorus +155.6%
Contains more Copper +42.9%
Contains less Sodium -44%
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 C +312.6%
Contains more Vitamin A +5700%
Contains more Vitamin E +363.2%
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 Vitamin K +9215.8%
Contains more Folate +125.9%
Contains more Vitamin B3 +14.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin C +312.6%
Contains more Vitamin A +5700%
Contains more Vitamin E +363.2%
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 Vitamin K +9215.8%
Contains more Folate +125.9%
Contains more Vitamin B3 +14.6%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Brussels sprout Cassava Opinion
Calories 43 160 Cassava
Protein 3.38 1.36 Brussels sprout
Fats 0.3 0.28 Brussels sprout
Vitamin C 85 20.6 Brussels sprout
Net carbs 5.150000095367432 36.2599983215332 Cassava
Carbs 8.95 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 0.27 Brussels sprout
Calcium 42 16 Brussels sprout
Potassium 389 271 Brussels sprout
Magnesium 23 21 Brussels sprout
Sugar 2.2 1.7 Cassava
Fiber 3.8 1.8 Brussels sprout
Copper 0.07 0.1 Cassava
Zinc 0.42 0.34 Brussels sprout
Starch
Phosphorus 69 27 Brussels sprout
Sodium 25 14 Cassava
Vitamin A 754 13 Brussels sprout
Vitamin E 0.88 0.19 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.139 0.087 Brussels sprout
Vitamin B2 0.09 0.048 Brussels sprout
Vitamin B3 0.745 0.854 Cassava
Vitamin B5 0.309 0.107 Brussels sprout
Vitamin B6 0.219 0.088 Brussels sprout
Vitamin B12 0 0
Vitamin K 177 1.9 Brussels sprout
Folate 61 27 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.062 0.074 Brussels sprout
Monounsaturated Fat 0.023 0.075 Cassava
Polyunsaturated fat 153 0.048 Brussels sprout
Tryptophan 0.037 0.019 Brussels sprout
Threonine 0.12 0.028 Brussels sprout
Isoleucine 0.132 0.027 Brussels sprout
Leucine 0.152 0.039 Brussels sprout
Lysine 0.154 0.044 Brussels sprout
Methionine 0.032 0.011 Brussels sprout
Phenylalanine 0.098 0.026 Brussels sprout
Valine 0.155 0.035 Brussels sprout
Histidine 0.076 0.02 Brussels sprout
Fructose 0.93 Brussels sprout

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.