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Cassava vs. Purslane — In-Depth Nutrition Comparison

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Differences between Cassava and Purslane

  • Cassava contains less Iron, Magnesium, and Potassium than Purslane.
  • Purslane's daily need coverage for Iron is 22% higher.
  • Purslane contains 2 times less Folate than Cassava. Cassava contains 27µg of Folate, while Purslane contains 12µg.

The food types used in this comparison are Cassava, raw and Purslane, raw.

Infographic

Cassava vs Purslane 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 less Sodium -68.9%
Contains more Zinc +100%
Contains more Manganese +26.7%
Contains more Calcium +306.3%
Contains more Iron +637%
Contains more Magnesium +223.8%
Contains more Phosphorus +63%
Contains more Potassium +82.3%
Contains more Copper +13%
Contains more Selenium +28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Contains less Sodium -68.9%
Contains more Zinc +100%
Contains more Manganese +26.7%
Contains more Calcium +306.3%
Contains more Iron +637%
Contains more Magnesium +223.8%
Contains more Phosphorus +63%
Contains more Potassium +82.3%
Contains more Copper +13%
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.
:
Contains more Vitamin B1 +85.1%
Contains more Vitamin B3 +77.9%
Contains more Vitamin B5 +197.2%
Contains more Vitamin B6 +20.5%
Contains more Folate +125%
Contains more Choline +85.2%
Contains more Vitamin A +10053.8%
Contains more Vitamin B2 +133.3%
Equal in Vitamin C - 21
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 7% 0%
Contains more Vitamin B1 +85.1%
Contains more Vitamin B3 +77.9%
Contains more Vitamin B5 +197.2%
Contains more Vitamin B6 +20.5%
Contains more Folate +125%
Contains more Choline +85.2%
Contains more Vitamin A +10053.8%
Contains more Vitamin B2 +133.3%
Equal in Vitamin C - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +1022.7%
Contains more Protein +49.3%
Contains more Fats +28.6%
Contains more Water +55.6%
Contains more Other +119.4%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more Carbs +1022.7%
Contains more Protein +49.3%
Contains more Fats +28.6%
Contains more Water +55.6%
Contains more Other +119.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Purslane Opinion
Net carbs 36.26g 3.39g Cassava
Protein 1.36g 2.03g Purslane
Fats 0.28g 0.36g Purslane
Carbs 38.06g 3.39g Cassava
Calories 160kcal 20kcal Cassava
Sugar 1.7g Purslane
Fiber 1.8g Cassava
Calcium 16mg 65mg Purslane
Iron 0.27mg 1.99mg Purslane
Magnesium 21mg 68mg Purslane
Phosphorus 27mg 44mg Purslane
Potassium 271mg 494mg Purslane
Sodium 14mg 45mg Cassava
Zinc 0.34mg 0.17mg Cassava
Copper 0.1mg 0.113mg Purslane
Manganese 0.384mg 0.303mg Cassava
Selenium 0.7µg 0.9µg Purslane
Vitamin A 13IU 1320IU Purslane
Vitamin A RAE 1µg Cassava
Vitamin E 0.19mg Cassava
Vitamin C 20.6mg 21mg Purslane
Vitamin B1 0.087mg 0.047mg Cassava
Vitamin B2 0.048mg 0.112mg Purslane
Vitamin B3 0.854mg 0.48mg Cassava
Vitamin B5 0.107mg 0.036mg Cassava
Vitamin B6 0.088mg 0.073mg Cassava
Folate 27µg 12µg Cassava
Choline 23.7mg 12.8mg Cassava
Vitamin K 1.9µg Cassava
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 Purslane
Monounsaturated Fat 0.075g Cassava
Polyunsaturated fat 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Purslane
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Cassava
18%
Purslane
Minerals Daily Need Coverage Score
16%
Cassava
30%
Purslane

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 94)
Which food is cheaper?
Purslane
Purslane is cheaper (difference - $0.2)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 31mg)
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

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.