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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +74.1%
Contains more Calcium +150%
Contains more Potassium +59.4%
Contains more Magnesium +75%
Contains more Copper +426.3%
Contains more Zinc +88.9%
Contains less Sodium -22.2%
Equal in Phosphorus - 27
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 12% 15% 9% 7% 5% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +74.1%
Contains more Calcium +150%
Contains more Potassium +59.4%
Contains more Magnesium +75%
Contains more Copper +426.3%
Contains more Zinc +88.9%
Contains less Sodium -22.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +77.7%
Contains more Vitamin A +653.8%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +40.9%
Contains more Vitamin K +3900%
Contains more Folate +59.3%
Contains more Vitamin E +26.7%
Contains more Vitamin B1 +42.6%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +265%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 6% 3% 0% 16% 10% 5% 13% 29% 0% 190% 33%
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 +77.7%
Contains more Vitamin A +653.8%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +40.9%
Contains more Vitamin K +3900%
Contains more Folate +59.3%
Contains more Vitamin E +26.7%
Contains more Vitamin B1 +42.6%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +265%

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.
Cabbage Cassava
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cabbage Cassava Opinion
Calories 25kcal 160kcal Cassava
Protein 1.28g 1.36g Cassava
Fats 0.1g 0.28g Cassava
Vitamin C 36.6mg 20.6mg Cabbage
Net carbs 3.3g 36.26g Cassava
Carbs 5.8g 38.06g Cassava
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.47mg 0.27mg Cabbage
Calcium 40mg 16mg Cabbage
Potassium 170mg 271mg Cassava
Magnesium 12mg 21mg Cassava
Sugar 3.2g 1.7g Cassava
Fiber 2.5g 1.8g Cabbage
Copper 0.019mg 0.1mg Cassava
Zinc 0.18mg 0.34mg Cassava
Starch 0g g Cabbage
Phosphorus 26mg 27mg Cassava
Sodium 18mg 14mg Cassava
Vitamin A 98IU 13IU Cabbage
Vitamin E 0.15mg 0.19mg Cassava
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 76µg 1.9µg Cabbage
Folate 43µg 27µg Cabbage
Trans Fat 0g 0g
Saturated Fat 0.034g 0.074g Cabbage
Monounsaturated Fat 0.017g 0.075g Cassava
Polyunsaturated fat 0.017g 0.048g Cassava
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
Fructose 1.45g g Cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cabbage Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35
Cabbage
14
Cassava
Mineral Summary Score
10
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 food.
Protein
8%
Cabbage
8%
Cassava
Carbohydrates
6%
Cabbage
38%
Cassava
Fats
0%
Cabbage
1%
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 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 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

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. 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.