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

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 Folate +425.9%
Contains more Vitamin K +12057.9%
Equal in Vitamin B1 - 0.08
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 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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 Folate +425.9%
Contains more Vitamin K +12057.9%
Equal in Vitamin B1 - 0.08

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 Endive
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cassava Endive Opinion
Net carbs 36.26g 0.25g Cassava
Protein 1.36g 1.25g Cassava
Fats 0.28g 0.2g Cassava
Carbs 38.06g 3.35g Cassava
Calories 160kcal 17kcal Cassava
Starch g g
Fructose g g
Sugar 1.7g 0.25g Endive
Fiber 1.8g 3.1g Endive
Calcium 16mg 52mg Endive
Iron 0.27mg 0.83mg Endive
Magnesium 21mg 15mg Cassava
Phosphorus 27mg 28mg Endive
Potassium 271mg 314mg Endive
Sodium 14mg 22mg Cassava
Zinc 0.34mg 0.79mg Endive
Copper 0.1mg 0.099mg Cassava
Vitamin A 13IU 2167IU Endive
Vitamin E 0.19mg 0.44mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 6.5mg Cassava
Vitamin B1 0.087mg 0.08mg Cassava
Vitamin B2 0.048mg 0.075mg Endive
Vitamin B3 0.854mg 0.4mg Cassava
Vitamin B5 0.107mg 0.9mg Endive
Vitamin B6 0.088mg 0.02mg Cassava
Folate 27µg 142µg Endive
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 231µg Endive
Tryptophan 0.019mg 0.005mg Cassava
Threonine 0.028mg 0.05mg Endive
Isoleucine 0.027mg 0.072mg Endive
Leucine 0.039mg 0.098mg Endive
Lysine 0.044mg 0.063mg Endive
Methionine 0.011mg 0.014mg Endive
Phenylalanine 0.026mg 0.053mg Endive
Valine 0.035mg 0.063mg Endive
Histidine 0.02mg 0.023mg Endive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.048g Endive
Monounsaturated Fat 0.075g 0.004g Cassava
Polyunsaturated fat 0.048g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Endive
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
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 food.
Protein
8%
Cassava
8%
Endive
Carbohydrates
38%
Cassava
3%
Endive
Fats
1%
Cassava
1%
Endive

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (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 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. 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.