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Cabbage vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between Cabbage and Cassava

  • Cabbage has more Vitamin K, and Vitamin C, however, Cassava is higher in Manganese, and Copper.
  • Cabbage covers your daily need of Vitamin K 62% more than Cassava.
  • Cabbage has 3 times more Calcium than Cassava. While Cabbage has 40mg of Calcium, Cassava has only 16mg.

These are the specific foods used in this comparison Cabbage, raw and Cassava, raw.

Infographic

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.
Contains more Calcium +150%
Contains more Iron +74.1%
Contains more Magnesium +75%
Contains more Potassium +59.4%
Contains less Sodium -22.2%
Contains more Zinc +88.9%
Contains more Copper +426.3%
Contains more Manganese +140%
Contains more Selenium +133.3%
Equal in Phosphorus - 27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +150%
Contains more Iron +74.1%
Contains more Magnesium +75%
Contains more Potassium +59.4%
Contains less Sodium -22.2%
Contains more Zinc +88.9%
Contains more Copper +426.3%
Contains more Manganese +140%
Contains more Selenium +133.3%
Equal in Phosphorus - 27

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.
:
Contains more Vitamin A +653.8%
Contains more Vitamin C +77.7%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +40.9%
Contains more Folate +59.3%
Contains more Vitamin K +3900%
Contains more Vitamin E +26.7%
Contains more Vitamin B1 +42.6%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +265%
Contains more Choline +121.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 6% 190%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Contains more Vitamin A +653.8%
Contains more Vitamin C +77.7%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +40.9%
Contains more Folate +59.3%
Contains more Vitamin K +3900%
Contains more Vitamin E +26.7%
Contains more Vitamin B1 +42.6%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +265%
Contains more Choline +121.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +54.5%
Contains more Fats +180%
Contains more Carbs +556.2%
Equal in Protein - 1.36
Equal in Other - 0.62
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 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 Water +54.5%
Contains more Fats +180%
Contains more Carbs +556.2%
Equal in Protein - 1.36
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +341.2%
Contains more Polyunsaturated fat +182.4%
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +341.2%
Contains more Polyunsaturated fat +182.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cabbage Cassava Opinion
Net carbs 3.3g 36.26g Cassava
Protein 1.28g 1.36g Cassava
Fats 0.1g 0.28g Cassava
Carbs 5.8g 38.06g Cassava
Calories 25kcal 160kcal Cassava
Fructose 1.45g Cabbage
Sugar 3.2g 1.7g Cassava
Fiber 2.5g 1.8g Cabbage
Calcium 40mg 16mg Cabbage
Iron 0.47mg 0.27mg Cabbage
Magnesium 12mg 21mg Cassava
Phosphorus 26mg 27mg Cassava
Potassium 170mg 271mg Cassava
Sodium 18mg 14mg Cassava
Zinc 0.18mg 0.34mg Cassava
Copper 0.019mg 0.1mg Cassava
Manganese 0.16mg 0.384mg Cassava
Selenium 0.3µg 0.7µg Cassava
Vitamin A 98IU 13IU Cabbage
Vitamin A RAE 5µg 1µg Cabbage
Vitamin E 0.15mg 0.19mg Cassava
Vitamin C 36.6mg 20.6mg Cabbage
Vitamin B1 0.061mg 0.087mg Cassava
Vitamin B2 0.04mg 0.048mg Cassava
Vitamin B3 0.234mg 0.854mg Cassava
Vitamin B5 0.212mg 0.107mg Cabbage
Vitamin B6 0.124mg 0.088mg Cabbage
Folate 43µg 27µg Cabbage
Choline 10.7mg 23.7mg Cassava
Vitamin K 76µg 1.9µg Cabbage
Tryptophan 0.011mg 0.019mg Cassava
Threonine 0.035mg 0.028mg Cabbage
Isoleucine 0.03mg 0.027mg Cabbage
Leucine 0.041mg 0.039mg Cabbage
Lysine 0.044mg 0.044mg
Methionine 0.012mg 0.011mg Cabbage
Phenylalanine 0.032mg 0.026mg Cabbage
Valine 0.042mg 0.035mg Cabbage
Histidine 0.022mg 0.02mg Cabbage
Saturated Fat 0.034g 0.074g Cabbage
Monounsaturated Fat 0.017g 0.075g Cassava
Polyunsaturated fat 0.017g 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cabbage Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Cabbage
14%
Cassava
Minerals Daily Need Coverage Score
10%
Cabbage
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Cassava
Cassava is lower in glycemic index (difference - 94)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.