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Cassava vs Endive - In-Depth Nutrition Comparison

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What are the differences between Cassava and Endive?

  • Cassava is higher in Vitamin C and Vitamin B6, yet Endive is higher in Vitamin K, Folate, Vitamin B5, Vitamin A, Iron and Fiber.
  • Endive's daily need coverage for Vitamin K is 191% more.
  • Cassava has 4 times more Vitamin B6 than Endive. While Cassava has 0.088mg of Vitamin B6, Endive has only 0.02mg.

We used Cassava, raw and Endive, raw types in this article.

Infographic

Cassava vs Endive 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
:
5
Endive
Contains more Magnesium +40%
Contains less Sodium -36.4%
Contains more Iron +207.4%
Contains more Calcium +225%
Contains more Potassium +15.9%
Contains more Zinc +132.4%
Equal in Copper - 0.099
Equal in Phosphorus - 28
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Contains more Magnesium +40%
Contains less Sodium -36.4%
Contains more Iron +207.4%
Contains more Calcium +225%
Contains more Potassium +15.9%
Contains more Zinc +132.4%
Equal in Copper - 0.099
Equal in Phosphorus - 28

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
:
6
Endive
Contains more Vitamin C +216.9%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +340%
Contains more Vitamin A +16569.2%
Contains more Vitamin E +131.6%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B5 +741.1%
Contains more Vitamin K +12057.9%
Contains more Folate +425.9%
Equal in Vitamin B1 - 0.08
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 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Contains more Vitamin C +216.9%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +340%
Contains more Vitamin A +16569.2%
Contains more Vitamin E +131.6%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B5 +741.1%
Contains more Vitamin K +12057.9%
Contains more Folate +425.9%
Equal in Vitamin B1 - 0.08

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
79
Endive
Mineral Summary Score
14
Cassava
19
Endive

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
8%
Endive
Carbohydrates
38%
Cassava
3%
Endive
Fats
1%
Cassava
1%
Endive

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 Endive
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cassava Endive
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?
Endive
Endive contains less Sugars (difference - 1.45g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 8mg)
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 vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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 Endive Opinion
Calories 160 17 Cassava
Protein 1.36 1.25 Cassava
Fats 0.28 0.2 Cassava
Vitamin C 20.6 6.5 Cassava
Carbs 38.06 3.35 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.83 Endive
Calcium 16 52 Endive
Potassium 271 314 Endive
Magnesium 21 15 Cassava
Sugars 1.7 0.25 Endive
Fiber 1.8 3.1 Endive
Copper 0.1 0.099 Cassava
Zinc 0.34 0.79 Endive
Starch
Phosphorus 27 28 Endive
Sodium 14 22 Cassava
Vitamin A 13 2167 Endive
Vitamin E 0.19 0.44 Endive
Vitamin D 0 0
Vitamin B1 0.087 0.08 Cassava
Vitamin B2 0.048 0.075 Endive
Vitamin B3 0.854 0.4 Cassava
Vitamin B5 0.107 0.9 Endive
Vitamin B6 0.088 0.02 Cassava
Vitamin B12 0 0
Vitamin K 1.9 231 Endive
Folate 27 142 Endive
Trans Fat 0 0
Saturated Fat 0.074 0.048 Endive
Monounsaturated Fat 0.075 0.004 Cassava
Polyunsaturated fat 0.048 0.087 Endive
Tryptophan 0.019 0.005 Cassava
Threonine 0.028 0.05 Endive
Isoleucine 0.027 0.072 Endive
Leucine 0.039 0.098 Endive
Lysine 0.044 0.063 Endive
Methionine 0.011 0.014 Endive
Phenylalanine 0.026 0.053 Endive
Valine 0.035 0.063 Endive
Histidine 0.02 0.023 Endive
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.