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Cassava vs Brussels sprout - In-Depth Nutrition Comparison

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Important differences between Cassava and Brussels sprout

  • 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.

The food varieties used in the comparison are Cassava, raw and Brussels sprouts, raw.

Infographic

Cassava vs Brussels sprout infographic
Infographic link

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 less Sodium -44%
Contains more Copper +42.9%
Contains more Calcium +162.5%
Contains more Iron +418.5%
Contains more Phosphorus +155.6%
Contains more Potassium +43.5%
Contains more Zinc +23.5%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Contains less Sodium -44%
Contains more Copper +42.9%
Contains more Calcium +162.5%
Contains more Iron +418.5%
Contains more Phosphorus +155.6%
Contains more Potassium +43.5%
Contains more Zinc +23.5%
Equal in Magnesium - 23

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 B3 +14.6%
Contains more Vitamin A +5700%
Contains more Vitamin E +363.2%
Contains more Vitamin C +312.6%
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 Folate +125.9%
Contains more Vitamin K +9215.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin B3 +14.6%
Contains more Vitamin A +5700%
Contains more Vitamin E +363.2%
Contains more Vitamin C +312.6%
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 Folate +125.9%
Contains more Vitamin K +9215.8%

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.
Cassava Brussels sprout
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

All nutrients comparison - raw data values

Nutrient Cassava Brussels sprout Opinion
Net carbs 36.26g 5.15g Cassava
Protein 1.36g 3.38g Brussels sprout
Fats 0.28g 0.3g Brussels sprout
Carbs 38.06g 8.95g Cassava
Calories 160kcal 43kcal Cassava
Starch g g
Fructose g 0.93g Brussels sprout
Sugar 1.7g 2.2g Cassava
Fiber 1.8g 3.8g Brussels sprout
Calcium 16mg 42mg Brussels sprout
Iron 0.27mg 1.4mg Brussels sprout
Magnesium 21mg 23mg Brussels sprout
Phosphorus 27mg 69mg Brussels sprout
Potassium 271mg 389mg Brussels sprout
Sodium 14mg 25mg Cassava
Zinc 0.34mg 0.42mg Brussels sprout
Copper 0.1mg 0.07mg Cassava
Vitamin A 13IU 754IU Brussels sprout
Vitamin E 0.19mg 0.88mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 85mg Brussels sprout
Vitamin B1 0.087mg 0.139mg Brussels sprout
Vitamin B2 0.048mg 0.09mg Brussels sprout
Vitamin B3 0.854mg 0.745mg Cassava
Vitamin B5 0.107mg 0.309mg Brussels sprout
Vitamin B6 0.088mg 0.219mg Brussels sprout
Folate 27µg 61µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 177µg Brussels sprout
Tryptophan 0.019mg 0.037mg Brussels sprout
Threonine 0.028mg 0.12mg Brussels sprout
Isoleucine 0.027mg 0.132mg Brussels sprout
Leucine 0.039mg 0.152mg Brussels sprout
Lysine 0.044mg 0.154mg Brussels sprout
Methionine 0.011mg 0.032mg Brussels sprout
Phenylalanine 0.026mg 0.098mg Brussels sprout
Valine 0.035mg 0.155mg Brussels sprout
Histidine 0.02mg 0.076mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.062g Brussels sprout
Monounsaturated Fat 0.075g 0.023g Cassava
Polyunsaturated fat 0.048g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Brussels sprout
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14
Cassava
81
Brussels sprout
Mineral Summary Score
14
Cassava
23
Brussels sprout

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%
Cassava
20%
Brussels sprout
Carbohydrates
38%
Cassava
9%
Brussels sprout
Fats
1%
Cassava
1%
Brussels sprout

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)

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.