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Chinese cabbage vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between Chinese cabbage and cassava

  • Chinese cabbage has more vitamin K, vitamin C, vitamin A, folate, calcium, vitamin B6, and iron; however, cassava is richer in manganese and copper.
  • Chinese cabbage covers your daily vitamin K needs 36% more than cassava.
  • Cassava has 223 times less vitamin A than Chinese cabbage. Chinese cabbage has 223µg of vitamin A, while cassava has 1µg.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of Chinese cabbage is 32.

Specific food types used in this comparison are Cabbage, chinese (pak-choi), raw and Cassava, raw.

Infographic

Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
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 +556.3%
Contains more IronIron +196.3%
Contains more PhosphorusPhosphorus +37%
Contains more MagnesiumMagnesium +10.5%
Contains more CopperCopper +376.2%
Contains more ZincZinc +78.9%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +141.5%
Contains more SeleniumSelenium +40%
~equal in Potassium ~271mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
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 +118.4%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin B2Vitamin B2 +45.8%
Contains more Vitamin B6Vitamin B6 +120.5%
Contains more Vitamin KVitamin K +2294.7%
Contains more FolateFolate +144.4%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B3Vitamin B3 +70.8%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more CholineCholine +270.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 WaterWater +59.7%
Contains more OtherOther +29%
Contains more FatsFats +40%
Contains more CarbsCarbs +1645.9%
~equal in Protein ~1.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 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 -63.5%
Contains more Poly. FatPolyunsaturated fat +100%
Contains more Mono. FatMonounsaturated fat +400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Cassava
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Cassava DV% diff.
Vitamin K 45.5µg 1.9µg 36%
Vitamin C 45mg 20.6mg 27%
Vitamin A 223µg 1µg 25%
Carbs 2.18g 38.06g 12%
Folate 66µg 27µg 10%
Manganese 0.159mg 0.384mg 10%
Copper 0.021mg 0.1mg 9%
Calcium 105mg 16mg 9%
Vitamin B6 0.194mg 0.088mg 8%
Calories 13kcal 160kcal 7%
Iron 0.8mg 0.27mg 7%
Vitamin B1 0.04mg 0.087mg 4%
Fiber 1g 1.8g 3%
Choline 6.4mg 23.7mg 3%
Vitamin B3 0.5mg 0.854mg 2%
Sodium 65mg 14mg 2%
Vitamin B2 0.07mg 0.048mg 2%
Phosphorus 37mg 27mg 1%
Vitamin E 0.09mg 0.19mg 1%
Potassium 252mg 271mg 1%
Zinc 0.19mg 0.34mg 1%
Protein 1.5g 1.36g 0%
Fats 0.2g 0.28g 0%
Net carbs 1.18g 36.26g N/A
Magnesium 19mg 21mg 0%
Sugar 1.18g 1.7g N/A
Selenium 0.5µg 0.7µg 0%
Vitamin B5 0.088mg 0.107mg 0%
Saturated fat 0.027g 0.074g 0%
Monounsaturated fat 0.015g 0.075g 0%
Polyunsaturated fat 0.096g 0.048g 0%
Tryptophan 0.015mg 0.019mg 0%
Threonine 0.049mg 0.028mg 0%
Isoleucine 0.085mg 0.027mg 0%
Leucine 0.088mg 0.039mg 0%
Lysine 0.089mg 0.044mg 0%
Methionine 0.009mg 0.011mg 0%
Phenylalanine 0.044mg 0.026mg 0%
Valine 0.066mg 0.035mg 0%
Histidine 0.026mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Chinese cabbage
14%
Cassava
Minerals Daily Need Coverage Score
16%
Chinese cabbage
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 62)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 51mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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 cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.