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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 K, Vitamin C, Vitamin A RAE, Folate, Calcium, Vitamin B6, and Iron.
  • Chinese cabbage covers your daily Vitamin K needs 36% more than Cassava.
  • Chinese cabbage has 5 times less Copper than Cassava. Cassava has 0.1mg of Copper, while Chinese cabbage has 0.021mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +10.5%
Contains less Sodium -78.5%
Contains more Zinc +78.9%
Contains more Copper +376.2%
Contains more Calcium +556.3%
Contains more Iron +196.3%
Contains more Phosphorus +37%
Equal in Magnesium - 19
Equal in Potassium - 252
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Magnesium +10.5%
Contains less Sodium -78.5%
Contains more Zinc +78.9%
Contains more Copper +376.2%
Contains more Calcium +556.3%
Contains more Iron +196.3%
Contains more Phosphorus +37%
Equal in Magnesium - 19
Equal in Potassium - 252

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

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 Chinese cabbage
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cassava Chinese cabbage Opinion
Net carbs 36.26g 1.18g Cassava
Protein 1.36g 1.5g Chinese cabbage
Fats 0.28g 0.2g Cassava
Carbs 38.06g 2.18g Cassava
Calories 160kcal 13kcal Cassava
Starch g g
Fructose g g
Sugar 1.7g 1.18g Chinese cabbage
Fiber 1.8g 1g Cassava
Calcium 16mg 105mg Chinese cabbage
Iron 0.27mg 0.8mg Chinese cabbage
Magnesium 21mg 19mg Cassava
Phosphorus 27mg 37mg Chinese cabbage
Potassium 271mg 252mg Cassava
Sodium 14mg 65mg Cassava
Zinc 0.34mg 0.19mg Cassava
Copper 0.1mg 0.021mg Cassava
Vitamin A 13IU 4468IU Chinese cabbage
Vitamin E 0.19mg 0.09mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 45mg Chinese cabbage
Vitamin B1 0.087mg 0.04mg Cassava
Vitamin B2 0.048mg 0.07mg Chinese cabbage
Vitamin B3 0.854mg 0.5mg Cassava
Vitamin B5 0.107mg 0.088mg Cassava
Vitamin B6 0.088mg 0.194mg Chinese cabbage
Folate 27µg 66µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 45.5µg Chinese cabbage
Tryptophan 0.019mg 0.015mg Cassava
Threonine 0.028mg 0.049mg Chinese cabbage
Isoleucine 0.027mg 0.085mg Chinese cabbage
Leucine 0.039mg 0.088mg Chinese cabbage
Lysine 0.044mg 0.089mg Chinese cabbage
Methionine 0.011mg 0.009mg Cassava
Phenylalanine 0.026mg 0.044mg Chinese cabbage
Valine 0.035mg 0.066mg Chinese cabbage
Histidine 0.02mg 0.026mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.027g Chinese cabbage
Monounsaturated Fat 0.075g 0.015g Cassava
Polyunsaturated fat 0.048g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Chinese cabbage
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
56
Chinese cabbage
Mineral Summary Score
14
Cassava
17
Chinese cabbage

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
9%
Chinese cabbage
Carbohydrates
38%
Cassava
2%
Chinese cabbage
Fats
1%
Cassava
1%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (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 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. 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.