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  6. Cassava vs. Mustard Greens Raw

Cassava vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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The main differences between Cassava and Mustard Greens Raw

  • Cassava contains less Vitamin K, Vitamin C, Iron, Vitamin A RAE, Vitamin E , Calcium, Copper, Vitamin B6, and Fiber than Mustard Greens Raw.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 213% higher.

Food types used in this article are Cassava, raw and Mustard greens, raw.

Infographic

Cassava vs Mustard Greens Raw 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
3
:
7
Mustard Greens Raw
Mustard Greens Raw
Contains less Sodium -30%
Contains more Zinc +36%
Contains more Calcium +618.8%
Contains more Iron +507.4%
Contains more Magnesium +52.4%
Contains more Phosphorus +114.8%
Contains more Potassium +41.7%
Contains more Copper +65%
Contains more Selenium +28.6%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains less Sodium -30%
Contains more Zinc +36%
Contains more Calcium +618.8%
Contains more Iron +507.4%
Contains more Magnesium +52.4%
Contains more Phosphorus +114.8%
Contains more Potassium +41.7%
Contains more Copper +65%
Contains more Selenium +28.6%

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.
Cassava
Cassava
3
:
7
Mustard Greens Raw
Mustard Greens Raw
Contains more Folate +125%
Contains more Vitamin A +23161.5%
Contains more Vitamin E +957.9%
Contains more Vitamin C +239.8%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +104.5%
Contains more Vitamin K +13452.6%
Equal in Vitamin B1 - 0.08
Equal in Vitamin B3 - 0.8
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%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Folate +125%
Contains more Vitamin A +23161.5%
Contains more Vitamin E +957.9%
Contains more Vitamin C +239.8%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +104.5%
Contains more Vitamin K +13452.6%
Equal in Vitamin B1 - 0.08
Equal in Vitamin B3 - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
1
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Carbs +715%
Contains more Protein +110.3%
Contains more Fats +50%
Contains more Water +52%
Contains more Other +117.7%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Carbs +715%
Contains more Protein +110.3%
Contains more Fats +50%
Contains more Water +52%
Contains more Other +117.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Polyunsaturated fat +26.3%
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +22.7%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +26.3%
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +22.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Mustard Greens Raw Opinion
Net carbs 36.26g 1.47g Cassava
Protein 1.36g 2.86g Mustard Greens Raw
Fats 0.28g 0.42g Mustard Greens Raw
Carbs 38.06g 4.67g Cassava
Calories 160kcal 27kcal Cassava
Sugar 1.7g 1.32g Mustard Greens Raw
Fiber 1.8g 3.2g Mustard Greens Raw
Calcium 16mg 115mg Mustard Greens Raw
Iron 0.27mg 1.64mg Mustard Greens Raw
Magnesium 21mg 32mg Mustard Greens Raw
Phosphorus 27mg 58mg Mustard Greens Raw
Potassium 271mg 384mg Mustard Greens Raw
Sodium 14mg 20mg Cassava
Zinc 0.34mg 0.25mg Cassava
Copper 0.1mg 0.165mg Mustard Greens Raw
Manganese 0.384mg Cassava
Selenium 0.7µg 0.9µg Mustard Greens Raw
Vitamin A 13IU 3024IU Mustard Greens Raw
Vitamin A RAE 1µg 151µg Mustard Greens Raw
Vitamin E 0.19mg 2.01mg Mustard Greens Raw
Vitamin C 20.6mg 70mg Mustard Greens Raw
Vitamin B1 0.087mg 0.08mg Cassava
Vitamin B2 0.048mg 0.11mg Mustard Greens Raw
Vitamin B3 0.854mg 0.8mg Cassava
Vitamin B5 0.107mg 0.21mg Mustard Greens Raw
Vitamin B6 0.088mg 0.18mg Mustard Greens Raw
Folate 27µg 12µg Cassava
Vitamin K 1.9µg 257.5µg Mustard Greens Raw
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.074g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.075g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.048g 0.038g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
16%
Cassava
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 6mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.