Cassava vs. Asparagus — In-Depth Nutrition Comparison
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A recap on differences between cassava and asparagus
- Cassava has more vitamin C and manganese; however, asparagus is higher in vitamin K, iron, vitamin A, copper, vitamin B2, vitamin E, and folate.
- Asparagus covers your daily vitamin K needs 33% more than cassava.
- Asparagus contains 4 times less vitamin C than cassava. Cassava contains 20.6mg of vitamin C, while asparagus contains 5.6mg.
- The glycemic index of cassava is higher.
Food varieties used in this article are Cassava, raw and Asparagus, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +34.2% |
| Contains more ManganeseManganese | +143% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +692.6% |
| Contains more CopperCopper | +89% |
| Contains more ZincZinc | +58.8% |
| Contains more PhosphorusPhosphorus | +92.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +228.6% |
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.
| Contains more Vitamin CVitamin C | +267.9% |
| Contains more CholineCholine | +48.1% |
| Contains more Vitamin AVitamin A | +3700% |
| Contains more Vitamin EVitamin E | +494.7% |
| Contains more Vitamin B1Vitamin B1 | +64.4% |
| Contains more Vitamin B2Vitamin B2 | +193.8% |
| Contains more Vitamin B3Vitamin B3 | +14.5% |
| Contains more Vitamin B5Vitamin B5 | +156.1% |
| Contains more Vitamin KVitamin K | +2089.5% |
| Contains more FolateFolate | +92.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +133.3% |
| Contains more CarbsCarbs | +880.9% |
| Contains more ProteinProtein | +61.8% |
| Contains more WaterWater | +56.2% |
~equal in
Other
~0.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains less Sat. FatSaturated fat | -45.9% |
~equal in
Polyunsaturated fat
~0.05g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 1.9µg | 41.6µg | 33% |
| Iron | 0.27mg | 2.14mg | 23% |
| Vitamin C | 20.6mg | 5.6mg | 17% |
| Carbs | 38.06g | 3.88g | 11% |
| Copper | 0.1mg | 0.189mg | 10% |
| Manganese | 0.384mg | 0.158mg | 10% |
| Calories | 160kcal | 20kcal | 7% |
| Vitamin B2 | 0.048mg | 0.141mg | 7% |
| Folate | 27µg | 52µg | 6% |
| Vitamin E | 0.19mg | 1.13mg | 6% |
| Vitamin B1 | 0.087mg | 0.143mg | 5% |
| Phosphorus | 27mg | 52mg | 4% |
| Vitamin A | 1µg | 38µg | 4% |
| Vitamin B5 | 0.107mg | 0.274mg | 3% |
| Selenium | 0.7µg | 2.3µg | 3% |
| Magnesium | 21mg | 14mg | 2% |
| Zinc | 0.34mg | 0.54mg | 2% |
| Potassium | 271mg | 202mg | 2% |
| Protein | 1.36g | 2.2g | 2% |
| Fiber | 1.8g | 2.1g | 1% |
| Choline | 23.7mg | 16mg | 1% |
| Fructose | 1g | 1% | |
| Vitamin B3 | 0.854mg | 0.978mg | 1% |
| Sodium | 14mg | 2mg | 1% |
| Calcium | 16mg | 24mg | 1% |
| Fats | 0.28g | 0.12g | 0% |
| Net carbs | 36.26g | 1.78g | N/A |
| Sugar | 1.7g | 1.88g | N/A |
| Vitamin B6 | 0.088mg | 0.091mg | 0% |
| Saturated fat | 0.074g | 0.04g | 0% |
| Monounsaturated fat | 0.075g | 0g | 0% |
| Polyunsaturated fat | 0.048g | 0.05g | 0% |
| Tryptophan | 0.019mg | 0.027mg | 0% |
| Threonine | 0.028mg | 0.084mg | 0% |
| Isoleucine | 0.027mg | 0.075mg | 0% |
| Leucine | 0.039mg | 0.128mg | 0% |
| Lysine | 0.044mg | 0.104mg | 0% |
| Methionine | 0.011mg | 0.031mg | 0% |
| Phenylalanine | 0.026mg | 0.075mg | 0% |
| Valine | 0.035mg | 0.115mg | 0% |
| Histidine | 0.02mg | 0.049mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
25%
Minerals Daily Need Coverage Score
16%
25%
Comparison summary
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 0.18g)
Which food is cheaper?
Cassava is cheaper (difference - $3.8)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 62)
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.