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  6. Cassava vs. Endive

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 RAE, 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
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.
Cassava
Cassava
4
:
6
Endive
Endive
Contains more Magnesium +40%
Contains less Sodium -36.4%
Contains more Selenium +250%
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
Equal in Manganese - 0.42
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Magnesium +40%
Contains less Sodium -36.4%
Contains more Selenium +250%
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
Equal in Manganese - 0.42

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.
Cassava
Cassava
4
:
6
Endive
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
Cassava
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%
Endive
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
3
:
2
Endive
Endive
Contains more Fats +40%
Contains more Carbs +1036.1%
Contains more Water +57.2%
Contains more Other +127.4%
Equal in Protein - 1.25
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Fats +40%
Contains more Carbs +1036.1%
Contains more Water +57.2%
Contains more Other +127.4%
Equal in Protein - 1.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Endive
Endive
Contains more Monounsaturated Fat +1775%
Contains less Saturated Fat -35.1%
Contains more Polyunsaturated fat +81.3%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +1775%
Contains less Saturated Fat -35.1%
Contains more Polyunsaturated fat +81.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.384mg 0.42mg Endive
Selenium 0.7µg 0.2µg Cassava
Vitamin A 13IU 2167IU Endive
Vitamin A RAE 1µg 108µg Endive
Vitamin E 0.19mg 0.44mg Endive
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 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
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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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
79%
Endive
Minerals Daily Need Coverage Score
16%
Cassava
21%
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

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. 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.