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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 Magnesium +162.5%
Contains more Phosphorus +42.1%
Contains more Potassium +211.5%
Contains more Zinc +142.9%
Contains more Calcium +81.3%
Contains more Iron +174.1%
Contains less Sodium -21.4%
Equal in Copper - 0.096
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 28% 6% 9% 8% 2% 4% 32%
Contains more Magnesium +162.5%
Contains more Phosphorus +42.1%
Contains more Potassium +211.5%
Contains more Zinc +142.9%
Contains more Calcium +81.3%
Contains more Iron +174.1%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Cassava Napa cabbage Opinion
Net carbs 36.26g 2.23g Cassava
Protein 1.36g 1.1g Cassava
Fats 0.28g 0.17g Cassava
Carbs 38.06g 2.23g Cassava
Calories 160kcal 12kcal Cassava
Starch g g
Fructose g g
Sugar 1.7g g Napa cabbage
Fiber 1.8g g Cassava
Calcium 16mg 29mg Napa cabbage
Iron 0.27mg 0.74mg Napa cabbage
Magnesium 21mg 8mg Cassava
Phosphorus 27mg 19mg Cassava
Potassium 271mg 87mg Cassava
Sodium 14mg 11mg Napa cabbage
Zinc 0.34mg 0.14mg Cassava
Copper 0.1mg 0.096mg Cassava
Vitamin A 13IU 263IU Napa cabbage
Vitamin E 0.19mg mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 3.2mg Cassava
Vitamin B1 0.087mg 0.005mg Cassava
Vitamin B2 0.048mg 0.025mg Cassava
Vitamin B3 0.854mg 0.466mg Cassava
Vitamin B5 0.107mg 0.035mg Cassava
Vitamin B6 0.088mg 0.037mg Cassava
Folate 27µg 43µg Napa cabbage
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Cassava
Tryptophan 0.019mg mg Cassava
Threonine 0.028mg mg Cassava
Isoleucine 0.027mg mg Cassava
Leucine 0.039mg mg Cassava
Lysine 0.044mg mg Cassava
Methionine 0.011mg mg Cassava
Phenylalanine 0.026mg mg Cassava
Valine 0.035mg mg Cassava
Histidine 0.02mg mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g g Napa cabbage
Monounsaturated Fat 0.075g g Cassava
Polyunsaturated fat 0.048g g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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)

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.