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Cassava vs Napa cabbage - In-Depth Nutrition Comparison

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The main differences between Cassava and Napa cabbage

  • Cassava has more Vitamin C, Manganese, Vitamin B1, and Potassium, however Napa cabbage has more Iron.
  • Daily need coverage for Vitamin C from Cassava is 19% higher.
  • Napa cabbage has 17 times less Vitamin B1 than Cassava. Cassava has 0.087mg of Vitamin B1, while Napa cabbage has 0.005mg.

Food types used in this article are Cassava, raw and Cabbage, napa, cooked.

Infographic

Cassava vs Napa cabbage 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 +211.5%
Contains more Magnesium +162.5%
Contains more Zinc +142.9%
Contains more Phosphorus +42.1%
Contains more Iron +174.1%
Contains more Calcium +81.3%
Contains less Sodium -21.4%
Equal in Copper - 0.096
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 9% 8% 6% 32% 4% 9% 2%
Contains more Potassium +211.5%
Contains more Magnesium +162.5%
Contains more Zinc +142.9%
Contains more Phosphorus +42.1%
Contains more Iron +174.1%
Contains more Calcium +81.3%
Contains less Sodium -21.4%
Equal in Copper - 0.096

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 +543.8%
Contains more Vitamin B1 +1640%
Contains more Vitamin B2 +92%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B5 +205.7%
Contains more Vitamin B6 +137.8%
Contains more Vitamin A +1923.1%
Contains more Folate +59.3%
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 11% 16% 0% 0% 2% 6% 9% 3% 9% 0% 0% 33%
Contains more Vitamin C +543.8%
Contains more Vitamin B1 +1640%
Contains more Vitamin B2 +92%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B5 +205.7%
Contains more Vitamin B6 +137.8%
Contains more Vitamin A +1923.1%
Contains more Folate +59.3%

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
7
Napa cabbage
Mineral Summary Score
14
Cassava
12
Napa cabbage

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
7%
Napa cabbage
Carbohydrates
38%
Cassava
2%
Napa cabbage
Fats
1%
Cassava
1%
Napa cabbage

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 Napa cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Napa cabbage
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 is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 62)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.2)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cassava Napa cabbage Opinion
Calories 160 12 Cassava
Protein 1.36 1.1 Cassava
Fats 0.28 0.17 Cassava
Vitamin C 20.6 3.2 Cassava
Net carbs 36.2599983215332 2.2300000190734863 Cassava
Carbs 38.06 2.23 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.74 Napa cabbage
Calcium 16 29 Napa cabbage
Potassium 271 87 Cassava
Magnesium 21 8 Cassava
Sugar 1.7 Napa cabbage
Fiber 1.8 Cassava
Copper 0.1 0.096 Cassava
Zinc 0.34 0.14 Cassava
Starch
Phosphorus 27 19 Cassava
Sodium 14 11 Napa cabbage
Vitamin A 13 263 Napa cabbage
Vitamin E 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.087 0.005 Cassava
Vitamin B2 0.048 0.025 Cassava
Vitamin B3 0.854 0.466 Cassava
Vitamin B5 0.107 0.035 Cassava
Vitamin B6 0.088 0.037 Cassava
Vitamin B12 0 0
Vitamin K 1.9 Cassava
Folate 27 43 Napa cabbage
Trans Fat 0 0
Saturated Fat 0.074 Napa cabbage
Monounsaturated Fat 0.075 Cassava
Polyunsaturated fat 0.048 Cassava
Tryptophan 0.019 Cassava
Threonine 0.028 Cassava
Isoleucine 0.027 Cassava
Leucine 0.039 Cassava
Lysine 0.044 Cassava
Methionine 0.011 Cassava
Phenylalanine 0.026 Cassava
Valine 0.035 Cassava
Histidine 0.02 Cassava
Fructose

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.