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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +196.3%
Contains more Calcium +556.3%
Contains more Phosphorus +37%
Contains more Magnesium +10.5%
Contains more Copper +376.2%
Contains more Zinc +78.9%
Contains less Sodium -78.5%
Equal in Potassium - 271
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +196.3%
Contains more Calcium +556.3%
Contains more Phosphorus +37%
Contains more Magnesium +10.5%
Contains more Copper +376.2%
Contains more Zinc +78.9%
Contains less Sodium -78.5%
Equal in Potassium - 271

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 +118.4%
Contains more Vitamin A +34269.2%
Contains more Vitamin B2 +45.8%
Contains more Vitamin B6 +120.5%
Contains more Vitamin K +2294.7%
Contains more Folate +144.4%
Contains more Vitamin E +111.1%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +70.8%
Contains more Vitamin B5 +21.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
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 +118.4%
Contains more Vitamin A +34269.2%
Contains more Vitamin B2 +45.8%
Contains more Vitamin B6 +120.5%
Contains more Vitamin K +2294.7%
Contains more Folate +144.4%
Contains more Vitamin E +111.1%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +70.8%
Contains more Vitamin B5 +21.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
56
Chinese cabbage
14
Cassava
Mineral Summary Score
17
Chinese cabbage
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 the food
Protein
9%
Chinese cabbage
8%
Cassava
Carbohydrates
2%
Chinese cabbage
38%
Cassava
Fats
1%
Chinese cabbage
1%
Cassava

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese cabbage Cassava
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Chinese cabbage
Chinese cabbage contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chinese cabbage Cassava Opinion
Calories 13 160 Cassava
Protein 1.5 1.36 Chinese cabbage
Fats 0.2 0.28 Cassava
Vitamin C 45 20.6 Chinese cabbage
Carbs 2.18 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.27 Chinese cabbage
Calcium 105 16 Chinese cabbage
Potassium 252 271 Cassava
Magnesium 19 21 Cassava
Sugars 1.18 1.7 Chinese cabbage
Fiber 1 1.8 Cassava
Copper 0.021 0.1 Cassava
Zinc 0.19 0.34 Cassava
Starch
Phosphorus 37 27 Chinese cabbage
Sodium 65 14 Cassava
Vitamin A 4468 13 Chinese cabbage
Vitamin E 0.09 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.04 0.087 Cassava
Vitamin B2 0.07 0.048 Chinese cabbage
Vitamin B3 0.5 0.854 Cassava
Vitamin B5 0.088 0.107 Cassava
Vitamin B6 0.194 0.088 Chinese cabbage
Vitamin B12 0 0
Vitamin K 45.5 1.9 Chinese cabbage
Folate 66 27 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.027 0.074 Chinese cabbage
Monounsaturated Fat 0.015 0.075 Cassava
Polyunsaturated fat 0.096 0.048 Chinese cabbage
Tryptophan 0.015 0.019 Cassava
Threonine 0.049 0.028 Chinese cabbage
Isoleucine 0.085 0.027 Chinese cabbage
Leucine 0.088 0.039 Chinese cabbage
Lysine 0.089 0.044 Chinese cabbage
Methionine 0.009 0.011 Cassava
Phenylalanine 0.044 0.026 Chinese cabbage
Valine 0.066 0.035 Chinese cabbage
Histidine 0.026 0.02 Chinese cabbage
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.