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  6. Cassava vs. Escarole

Cassava vs. Escarole — In-Depth Nutrition Comparison

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How are Cassava and Escarole different?

  • Cassava is richer in Vitamin C, and Vitamin B6, while Escarole is higher in Vitamin K, Vitamin B5, Folate, Vitamin A RAE, and Iron.
  • Escarole covers your daily need of Vitamin K 175% more than Cassava.
  • Cassava contains 6 times more Vitamin C than Escarole. Cassava contains 20.6mg of Vitamin C, while Escarole contains 3.3mg.

Cassava, raw and Escarole, cooked, boiled, drained, no salt added types were used in this article.

Infographic

Cassava vs Escarole 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
6
:
4
Escarole
Escarole
Contains more Magnesium +61.5%
Contains more Phosphorus +22.7%
Contains more Potassium +10.6%
Contains less Sodium -26.3%
Contains more Copper +14.9%
Contains more Selenium +250%
Contains more Calcium +187.5%
Contains more Iron +166.7%
Contains more Zinc +102.9%
Equal in Potassium - 245
Equal in Manganese - 0.385
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Magnesium +61.5%
Contains more Phosphorus +22.7%
Contains more Potassium +10.6%
Contains less Sodium -26.3%
Contains more Copper +14.9%
Contains more Selenium +250%
Contains more Calcium +187.5%
Contains more Iron +166.7%
Contains more Zinc +102.9%
Equal in Potassium - 245
Equal in Manganese - 0.385

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
Escarole
Escarole
Contains more Vitamin C +524.2%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +450%
Contains more Vitamin A +14423.1%
Contains more Vitamin E +110.5%
Contains more Vitamin B2 +29.2%
Contains more Vitamin B5 +672%
Contains more Folate +188.9%
Contains more Vitamin K +11052.6%
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%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin C +524.2%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +450%
Contains more Vitamin A +14423.1%
Contains more Vitamin E +110.5%
Contains more Vitamin B2 +29.2%
Contains more Vitamin B5 +672%
Contains more Folate +188.9%
Contains more Vitamin K +11052.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
3
:
2
Escarole
Escarole
Contains more Protein +18.3%
Contains more Fats +55.6%
Contains more Carbs +1139.7%
Contains more Water +58%
Contains more Other +111.3%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +18.3%
Contains more Fats +55.6%
Contains more Carbs +1139.7%
Contains more Water +58%
Contains more Other +111.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Escarole
Escarole
Contains more Monounsaturated Fat +1775%
Contains less Saturated Fat -43.2%
Contains more Polyunsaturated fat +68.8%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +1775%
Contains less Saturated Fat -43.2%
Contains more Polyunsaturated fat +68.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Escarole Opinion
Net carbs 36.26g 0.27g Cassava
Protein 1.36g 1.15g Cassava
Fats 0.28g 0.18g Cassava
Carbs 38.06g 3.07g Cassava
Calories 160kcal 19kcal Cassava
Sugar 1.7g 0.23g Escarole
Fiber 1.8g 2.8g Escarole
Calcium 16mg 46mg Escarole
Iron 0.27mg 0.72mg Escarole
Magnesium 21mg 13mg Cassava
Phosphorus 27mg 22mg Cassava
Potassium 271mg 245mg Cassava
Sodium 14mg 19mg Cassava
Zinc 0.34mg 0.69mg Escarole
Copper 0.1mg 0.087mg Cassava
Manganese 0.384mg 0.385mg Escarole
Selenium 0.7µg 0.2µg Cassava
Vitamin A 13IU 1888IU Escarole
Vitamin A RAE 1µg 94µg Escarole
Vitamin E 0.19mg 0.4mg Escarole
Vitamin C 20.6mg 3.3mg Cassava
Vitamin B1 0.087mg 0.059mg Cassava
Vitamin B2 0.048mg 0.062mg Escarole
Vitamin B3 0.854mg 0.312mg Cassava
Vitamin B5 0.107mg 0.826mg Escarole
Vitamin B6 0.088mg 0.016mg Cassava
Folate 27µg 78µg Escarole
Vitamin K 1.9µg 211.9µg Escarole
Tryptophan 0.019mg 0.005mg Cassava
Threonine 0.028mg 0.046mg Escarole
Isoleucine 0.027mg 0.066mg Escarole
Leucine 0.039mg 0.09mg Escarole
Lysine 0.044mg 0.058mg Escarole
Methionine 0.011mg 0.013mg Escarole
Phenylalanine 0.026mg 0.049mg Escarole
Valine 0.035mg 0.058mg Escarole
Histidine 0.02mg 0.021mg Escarole
Saturated Fat 0.074g 0.042g Escarole
Monounsaturated Fat 0.075g 0.004g Cassava
Polyunsaturated fat 0.048g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Escarole
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
67%
Escarole
Minerals Daily Need Coverage Score
16%
Cassava
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.47g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 94)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.