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  6. Cassava vs. Chicory

Cassava vs. Chicory — In-Depth Nutrition Comparison

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A recap on the differences between cassava and chicory

  • Cassava has more vitamin C, manganese, and copper; however, chicory is higher in fiber.
  • Cassava covers your daily vitamin C needs 20% more than chicory.
  • Chicory contains 5 times less vitamin B3 than cassava. Cassava contains 0.854mg of vitamin B3, while chicory contains 0.16mg.
  • The glycemic index of cassava is higher.

Food varieties used in this article are Cassava, raw and Chicory, witloof, raw.

Infographic

Cassava vs Chicory 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 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +28.4%
Contains more IronIron +12.5%
Contains more CopperCopper +96.1%
Contains more ZincZinc +112.5%
Contains more ManganeseManganese +284%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +18.8%
Contains less SodiumSodium -85.7%
~equal in Phosphorus ~26mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 9.3% 0% 0.33% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28%
Contains more Vitamin CVitamin C +635.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40.3%
Contains more Vitamin B2Vitamin B2 +77.8%
Contains more Vitamin B3Vitamin B3 +433.8%
Contains more Vitamin B6Vitamin B6 +109.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more FolateFolate +37%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Chicory DV% diff.
Vitamin C 20.6mg 2.8mg 20%
Manganese 0.384mg 0.1mg 12%
Carbs 38.06g 4g 11%
Calories 160kcal 17kcal 7%
Fiber 1.8g 3.1g 5%
Copper 0.1mg 0.051mg 5%
Vitamin B3 0.854mg 0.16mg 4%
Vitamin B6 0.088mg 0.042mg 4%
Choline 23.7mg 4%
Magnesium 21mg 10mg 3%
Folate 27µg 37µg 3%
Potassium 271mg 211mg 2%
Zinc 0.34mg 0.16mg 2%
Vitamin B1 0.087mg 0.062mg 2%
Vitamin B2 0.048mg 0.027mg 2%
Vitamin K 1.9µg 2%
Protein 1.36g 0.9g 1%
Sodium 14mg 2mg 1%
Vitamin E 0.19mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B5 0.107mg 0.145mg 1%
Protein per 100 calories 0.85g 5.3g N/A
Calories per 10 g protein 1176kcal 189kcal N/A
Weight per 100 calories 63g 588g N/A
Fats 0.28g 0.1g 0%
Net carbs 36.26g 0.9g N/A
Calcium 16mg 19mg 0%
Iron 0.27mg 0.24mg 0%
Sugar 1.7g N/A
Phosphorus 27mg 26mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.074g 0.024g 0%
Monounsaturated fat 0.075g 0.002g 0%
Polyunsaturated fat 0.048g 0.044g 0%
Tryptophan 0.019mg 0.016mg 0%
Threonine 0.028mg 0.025mg 0%
Isoleucine 0.027mg 0.054mg 0%
Leucine 0.039mg 0.039mg 0%
Lysine 0.044mg 0.035mg 0%
Methionine 0.011mg 0.005mg 0%
Phenylalanine 0.026mg 0.022mg 0%
Valine 0.035mg 0.041mg 0%
Histidine 0.02mg 0.015mg 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
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more ProteinProtein +51.1%
Contains more FatsFats +180%
Contains more CarbsCarbs +851.5%
Contains more OtherOther +29.2%
Contains more WaterWater +58.4%

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
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +3650%
Contains less Sat. FatSaturated fat -67.6%
~equal in Polyunsaturated fat ~0.044g

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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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.