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Cassava vs Garden asparagus - In-Depth Nutrition Comparison

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A recap on differences between Cassava and Garden asparagus

  • Cassava has more Vitamin C, and Manganese, however Garden asparagus is higher in Vitamin K, Iron, Copper, Vitamin B2, Vitamin E , and Folate.
  • Garden asparagus covers your daily Vitamin K needs 33% more than Cassava.
  • Garden asparagus contains 4 times less Vitamin C than Cassava. Cassava contains 20.6mg of Vitamin C, while Garden asparagus contains 5.6mg.

Food varieties used in this article are Cassava, raw and Asparagus, raw.

Infographic

Cassava vs Garden asparagus 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 Potassium +34.2%
Contains more Magnesium +50%
Contains more Iron +692.6%
Contains more Calcium +50%
Contains more Copper +89%
Contains more Zinc +58.8%
Contains more Phosphorus +92.6%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Potassium +34.2%
Contains more Magnesium +50%
Contains more Iron +692.6%
Contains more Calcium +50%
Contains more Copper +89%
Contains more Zinc +58.8%
Contains more Phosphorus +92.6%
Contains less Sodium -85.7%

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 C +267.9%
Contains more Vitamin A +5715.4%
Contains more Vitamin E +494.7%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +156.1%
Contains more Vitamin K +2089.5%
Contains more Folate +92.6%
Equal in Vitamin B6 - 0.091
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 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +267.9%
Contains more Vitamin A +5715.4%
Contains more Vitamin E +494.7%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +156.1%
Contains more Vitamin K +2089.5%
Contains more Folate +92.6%
Equal in Vitamin B6 - 0.091

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
29
Garden asparagus
Mineral Summary Score
14
Cassava
27
Garden asparagus

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
13%
Garden asparagus
Carbohydrates
38%
Cassava
4%
Garden asparagus
Fats
1%
Cassava
1%
Garden asparagus

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 Garden asparagus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Garden asparagus
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 Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 62)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.18g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $3.8)
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.

All nutrients comparison - raw data values

Nutrient Cassava Garden asparagus Opinion
Calories 160 20 Cassava
Protein 1.36 2.2 Garden asparagus
Fats 0.28 0.12 Cassava
Vitamin C 20.6 5.6 Cassava
Carbs 38.06 3.88 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 2.14 Garden asparagus
Calcium 16 24 Garden asparagus
Potassium 271 202 Cassava
Magnesium 21 14 Cassava
Sugar 1.7 1.88 Cassava
Fiber 1.8 2.1 Garden asparagus
Copper 0.1 0.189 Garden asparagus
Zinc 0.34 0.54 Garden asparagus
Starch
Phosphorus 27 52 Garden asparagus
Sodium 14 2 Garden asparagus
Vitamin A 13 756 Garden asparagus
Vitamin E 0.19 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.087 0.143 Garden asparagus
Vitamin B2 0.048 0.141 Garden asparagus
Vitamin B3 0.854 0.978 Garden asparagus
Vitamin B5 0.107 0.274 Garden asparagus
Vitamin B6 0.088 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 1.9 41.6 Garden asparagus
Folate 27 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.074 0.04 Garden asparagus
Monounsaturated Fat 0.075 0 Cassava
Polyunsaturated fat 0.048 0.05 Garden asparagus
Tryptophan 0.019 0.027 Garden asparagus
Threonine 0.028 0.084 Garden asparagus
Isoleucine 0.027 0.075 Garden asparagus
Leucine 0.039 0.128 Garden asparagus
Lysine 0.044 0.104 Garden asparagus
Methionine 0.011 0.031 Garden asparagus
Phenylalanine 0.026 0.075 Garden asparagus
Valine 0.035 0.115 Garden asparagus
Histidine 0.02 0.049 Garden asparagus
Fructose 1 Garden asparagus

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.