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Cassava vs. Chicory — In-Depth Nutrition Comparison

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A recap on 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.

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.
Contains more Iron +12.5%
Contains more Magnesium +110%
Contains more Potassium +28.4%
Contains more Zinc +112.5%
Contains more Copper +96.1%
Contains more Manganese +284%
Contains more Selenium +250%
Contains more Calcium +18.8%
Contains less Sodium -85.7%
Equal in Phosphorus - 26
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Contains more Iron +12.5%
Contains more Magnesium +110%
Contains more Potassium +28.4%
Contains more Zinc +112.5%
Contains more Copper +96.1%
Contains more Manganese +284%
Contains more Selenium +250%
Contains more Calcium +18.8%
Contains less Sodium -85.7%
Equal in Phosphorus - 26

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.
:
Contains more Vitamin C +635.7%
Contains more Vitamin B1 +40.3%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +433.8%
Contains more Vitamin B6 +109.5%
Contains more Vitamin A +123.1%
Contains more Vitamin B5 +35.5%
Contains more Folate +37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0% 0%
Contains more Vitamin C +635.7%
Contains more Vitamin B1 +40.3%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +433.8%
Contains more Vitamin B6 +109.5%
Contains more Vitamin A +123.1%
Contains more Vitamin B5 +35.5%
Contains more Folate +37%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +51.1%
Contains more Fats +180%
Contains more Carbs +851.5%
Contains more Other +29.2%
Contains more Water +58.4%
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 Protein +51.1%
Contains more Fats +180%
Contains more Carbs +851.5%
Contains more Other +29.2%
Contains more Water +58.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3650%
Contains less Saturated Fat -67.6%
Equal in Polyunsaturated fat - 0.044
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +3650%
Contains less Saturated Fat -67.6%
Equal in Polyunsaturated fat - 0.044

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Chicory
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cassava Chicory Opinion
Net carbs 36.26g 0.9g Cassava
Protein 1.36g 0.9g Cassava
Fats 0.28g 0.1g Cassava
Carbs 38.06g 4g Cassava
Calories 160kcal 17kcal Cassava
Sugar 1.7g Chicory
Fiber 1.8g 3.1g Chicory
Calcium 16mg 19mg Chicory
Iron 0.27mg 0.24mg Cassava
Magnesium 21mg 10mg Cassava
Phosphorus 27mg 26mg Cassava
Potassium 271mg 211mg Cassava
Sodium 14mg 2mg Chicory
Zinc 0.34mg 0.16mg Cassava
Copper 0.1mg 0.051mg Cassava
Manganese 0.384mg 0.1mg Cassava
Selenium 0.7µg 0.2µg Cassava
Vitamin A 13IU 29IU Chicory
Vitamin A RAE 1µg 1µg
Vitamin E 0.19mg Cassava
Vitamin C 20.6mg 2.8mg Cassava
Vitamin B1 0.087mg 0.062mg Cassava
Vitamin B2 0.048mg 0.027mg Cassava
Vitamin B3 0.854mg 0.16mg Cassava
Vitamin B5 0.107mg 0.145mg Chicory
Vitamin B6 0.088mg 0.042mg Cassava
Folate 27µg 37µg Chicory
Choline 23.7mg Cassava
Vitamin K 1.9µg Cassava
Tryptophan 0.019mg 0.016mg Cassava
Threonine 0.028mg 0.025mg Cassava
Isoleucine 0.027mg 0.054mg Chicory
Leucine 0.039mg 0.039mg
Lysine 0.044mg 0.035mg Cassava
Methionine 0.011mg 0.005mg Cassava
Phenylalanine 0.026mg 0.022mg Cassava
Valine 0.035mg 0.041mg Chicory
Histidine 0.02mg 0.015mg Cassava
Saturated Fat 0.074g 0.024g Chicory
Monounsaturated Fat 0.075g 0.002g Cassava
Polyunsaturated fat 0.048g 0.044g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Chicory
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cassava
6%
Chicory
Minerals Daily Need Coverage Score
16%
Cassava
9%
Chicory

Comparison summary

Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Chicory
Chicory is lower in glycemic index (difference - 94)
Which food is cheaper?
Chicory
Chicory is cheaper (difference - $0.2)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.