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  6. Cassava vs. Chinese cabbage

Cassava vs. Chinese cabbage — In-Depth Nutrition Comparison

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Significant differences between cassava and Chinese cabbage

  • Cassava has more manganese and copper; however, Chinese cabbage is richer in vitamin A, vitamin K, vitamin C, folate, calcium, vitamin B6, and iron.
  • Chinese cabbage covers your daily vitamin A needs 89% more than cassava.
  • Chinese cabbage has 5 times less copper than cassava. Cassava has 0.1mg of copper, while Chinese cabbage has 0.021mg.
  • 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 Cassava, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Cassava vs Chinese cabbage 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" 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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%
Contains more CopperCopper +376.2%
Contains more ZincZinc +78.9%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +141.5%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +556.3%
Contains more IronIron +196.3%
Contains more PhosphorusPhosphorus +37%
~equal in Magnesium ~19mg
~equal in Potassium ~252mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more FatsFats +40%
Contains more CarbsCarbs +1645.9%
Contains more ProteinProtein +10.3%
Contains more WaterWater +59.7%
Contains more OtherOther +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +400%
Contains less Sat. FatSaturated fat -63.5%
Contains more Poly. FatPolyunsaturated fat +100%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.