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  6. Cassava vs. Marrow-stem Kale

Cassava vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between cassava and marrow-stem Kale

  • Cassava has more copper; however, marrow-stem Kale is higher in vitamin K, vitamin A, folate, calcium, vitamin C, vitamin E, manganese, fiber, and vitamin B2.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than cassava.
  • Marrow-stem Kale contains 2 times less copper than cassava. Cassava contains 0.1mg of copper, while marrow-stem Kale contains 0.046mg.
  • The glycemic index of cassava is higher.

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

Infographic

Cassava vs Marrow-stem Kale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +27.2%
Contains more CopperCopper +117.4%
Contains more ZincZinc +61.9%
Contains less SodiumSodium -17.6%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1350%
Contains more IronIron +74.1%
Contains more ManganeseManganese +71.4%
Contains more SeleniumSelenium +85.7%
~equal in Phosphorus ~25mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +61.1%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more Vitamin CVitamin C +71.4%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +1089.5%
Contains more Vitamin B2Vitamin B2 +170.8%
Contains more Vitamin B5Vitamin B5 +149.5%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin KVitamin K +22905.3%
Contains more FolateFolate +377.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

All nutrients comparison - raw data values

Nutrient Cassava Marrow-stem Kale DV% diff.
Vitamin K 1.9µg 437.1µg 363%
Vitamin A 1µg 251µg 28%
Folate 27µg 129µg 26%
Calcium 16mg 232mg 22%
Vitamin C 20.6mg 35.3mg 16%
Vitamin E 0.19mg 2.26mg 14%
Manganese 0.384mg 0.658mg 12%
Carbs 38.06g 5.42g 11%
Fiber 1.8g 4g 9%
Calories 160kcal 32kcal 6%
Vitamin B6 0.088mg 0.165mg 6%
Vitamin B2 0.048mg 0.13mg 6%
Copper 0.1mg 0.046mg 6%
Vitamin B5 0.107mg 0.267mg 3%
Protein 1.36g 3.02g 3%
Vitamin B1 0.087mg 0.054mg 3%
Iron 0.27mg 0.47mg 3%
Potassium 271mg 213mg 2%
Zinc 0.34mg 0.21mg 1%
Selenium 0.7µg 1.3µg 1%
Vitamin B3 0.854mg 0.742mg 1%
Magnesium 21mg 27mg 1%
Fats 0.28g 0.61g 1%
Polyunsaturated fat 0.048g 0.201g 1%
Net carbs 36.26g 1.42g N/A
Sugar 1.7g 0.46g N/A
Phosphorus 27mg 25mg 0%
Sodium 14mg 17mg 0%
Saturated fat 0.074g 0.055g 0%
Choline 23.7mg 23.2mg 0%
Monounsaturated fat 0.075g 0.03g 0%
Tryptophan 0.019mg 0.031mg 0%
Threonine 0.028mg 0.086mg 0%
Isoleucine 0.027mg 0.1mg 0%
Leucine 0.039mg 0.151mg 0%
Lysine 0.044mg 0.117mg 0%
Methionine 0.011mg 0.033mg 0%
Phenylalanine 0.026mg 0.087mg 0%
Valine 0.035mg 0.12mg 0%
Histidine 0.02mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +602.2%
Contains more ProteinProtein +122.1%
Contains more FatsFats +117.9%
Contains more WaterWater +50.2%
Contains more OtherOther +114.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +150%
Contains less Sat. FatSaturated fat -25.7%
Contains more Poly. FatPolyunsaturated fat +318.8%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.