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Cassava vs Chinese broccoli - In-Depth Nutrition Comparison

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Summary of differences between Cassava and Chinese broccoli

  • Cassava has more Manganese, however Chinese broccoli is higher in Vitamin K, Folate, Vitamin A, Vitamin C, Calcium and Vitamin B2.
  • Chinese broccoli covers your daily need of Vitamin K 69% more than Cassava.

These are the specific foods used in this comparison Cassava, raw and Broccoli, chinese, cooked.

Infographic

Cassava vs Chinese broccoli infographic
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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 +16.7%
Contains more Copper +63.9%
Contains more Iron +107.4%
Contains more Calcium +525%
Contains more Zinc +14.7%
Contains more Phosphorus +51.9%
Contains less Sodium -50%
Equal in Potassium - 261
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Contains more Magnesium +16.7%
Contains more Copper +63.9%
Contains more Iron +107.4%
Contains more Calcium +525%
Contains more Zinc +14.7%
Contains more Phosphorus +51.9%
Contains less Sodium -50%
Equal in Potassium - 261

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 +95.4%
Contains more Vitamin B6 +25.7%
Contains more Vitamin C +36.9%
Contains more Vitamin A +12500%
Contains more Vitamin E +152.6%
Contains more Vitamin B2 +204.2%
Contains more Vitamin B5 +48.6%
Contains more Vitamin K +4363.2%
Contains more Folate +266.7%
Equal in Vitamin B1 - 0.095
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B6 +25.7%
Contains more Vitamin C +36.9%
Contains more Vitamin A +12500%
Contains more Vitamin E +152.6%
Contains more Vitamin B2 +204.2%
Contains more Vitamin B5 +48.6%
Contains more Vitamin K +4363.2%
Contains more Folate +266.7%
Equal in Vitamin B1 - 0.095

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Cassava
48
Chinese broccoli
Mineral Summary Score
14
Cassava
17
Chinese broccoli

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 the food
Protein
8%
Cassava
7%
Chinese broccoli
Carbohydrates
38%
Cassava
4%
Chinese broccoli
Fats
1%
Cassava
3%
Chinese broccoli

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Chinese broccoli
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cassava Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Chinese broccoli
Chinese broccoli contains less Sugars (difference - 0.86g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 62)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.036g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cassava Chinese broccoli Opinion
Calories 160 22 Cassava
Protein 1.36 1.14 Cassava
Fats 0.28 0.72 Chinese broccoli
Vitamin C 20.6 28.2 Chinese broccoli
Carbs 38.06 3.81 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.56 Chinese broccoli
Calcium 16 100 Chinese broccoli
Potassium 271 261 Cassava
Magnesium 21 18 Cassava
Sugars 1.7 0.84 Chinese broccoli
Fiber 1.8 2.5 Chinese broccoli
Copper 0.1 0.061 Cassava
Zinc 0.34 0.39 Chinese broccoli
Starch
Phosphorus 27 41 Chinese broccoli
Sodium 14 7 Chinese broccoli
Vitamin A 13 1638 Chinese broccoli
Vitamin E 0.19 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.087 0.095 Chinese broccoli
Vitamin B2 0.048 0.146 Chinese broccoli
Vitamin B3 0.854 0.437 Cassava
Vitamin B5 0.107 0.159 Chinese broccoli
Vitamin B6 0.088 0.07 Cassava
Vitamin B12 0 0
Vitamin K 1.9 84.8 Chinese broccoli
Folate 27 99 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.074 0.11 Cassava
Monounsaturated Fat 0.075 0.05 Cassava
Polyunsaturated fat 0.048 0.33 Chinese broccoli
Tryptophan 0.019 Cassava
Threonine 0.028 Cassava
Isoleucine 0.027 Cassava
Leucine 0.039 Cassava
Lysine 0.044 Cassava
Methionine 0.011 Cassava
Phenylalanine 0.026 Cassava
Valine 0.035 Cassava
Histidine 0.02 Cassava
Fructose

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 of 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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.