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  6. Cassava vs. Red leaf lettuce

Cassava vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Differences between cassava and red leaf lettuce

  • Cassava has more vitamin C, copper, and manganese, while red leaf lettuce has more vitamin A, vitamin K, and iron.
  • Red leaf lettuce's daily need coverage for vitamin A is 150% higher.
  • Red leaf lettuce contains 6 times less vitamin C than cassava. Cassava contains 20.6mg of vitamin C, while red leaf lettuce contains 3.7mg.

The food types used in this comparison are Cassava, raw and Lettuce, red leaf, raw.

Infographic

Cassava vs Red leaf lettuce 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +44.9%
Contains more CopperCopper +257.1%
Contains more ZincZinc +70%
Contains less SodiumSodium -44%
Contains more ManganeseManganese +89.2%
Contains more CalciumCalcium +106.3%
Contains more IronIron +344.4%
Contains more SeleniumSelenium +114.3%
~equal in Phosphorus ~28mg

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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +456.8%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B3Vitamin B3 +166%
Contains more CholineCholine +100.8%
Contains more Vitamin AVitamin A +37400%
Contains more Vitamin B2Vitamin B2 +60.4%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin KVitamin K +7284.2%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Red leaf lettuce DV% diff.
Vitamin K 1.9µg 140.3µg 115%
Vitamin A 1µg 375µg 42%
Vitamin C 20.6mg 3.7mg 19%
Carbs 38.06g 2.26g 12%
Iron 0.27mg 1.2mg 12%
Manganese 0.384mg 0.203mg 8%
Copper 0.1mg 0.028mg 8%
Calories 160kcal 16kcal 7%
Fiber 1.8g 0.9g 4%
Vitamin B3 0.854mg 0.321mg 3%
Choline 23.7mg 11.8mg 2%
Folate 27µg 36µg 2%
Vitamin B2 0.048mg 0.077mg 2%
Vitamin B1 0.087mg 0.064mg 2%
Magnesium 21mg 12mg 2%
Potassium 271mg 187mg 2%
Calcium 16mg 33mg 2%
Zinc 0.34mg 0.2mg 1%
Selenium 0.7µg 1.5µg 1%
Vitamin B5 0.107mg 0.144mg 1%
Vitamin B6 0.088mg 0.1mg 1%
Protein 1.36g 1.33g 0%
Fats 0.28g 0.22g 0%
Net carbs 36.26g 1.36g N/A
Sugar 1.7g 0.48g N/A
Phosphorus 27mg 28mg 0%
Sodium 14mg 25mg 0%
Vitamin E 0.19mg 0.15mg 0%
Saturated fat 0.074g 0.017g 0%
Monounsaturated fat 0.075g 0.005g 0%
Polyunsaturated fat 0.048g 0.072g 0%
Tryptophan 0.019mg 0.022mg 0%
Threonine 0.028mg 0.048mg 0%
Isoleucine 0.027mg 0.038mg 0%
Leucine 0.039mg 0.07mg 0%
Lysine 0.044mg 0.045mg 0%
Methionine 0.011mg 0.016mg 0%
Phenylalanine 0.026mg 0.067mg 0%
Valine 0.035mg 0.048mg 0%
Histidine 0.02mg 0.019mg 0%
Fructose 0.28g 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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more FatsFats +27.3%
Contains more CarbsCarbs +1584.1%
Contains more OtherOther +12.7%
Contains more WaterWater +60.3%
~equal in Protein ~1.33g

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
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1400%
Contains less Sat. FatSaturated fat -77%
Contains more Poly. FatPolyunsaturated fat +50%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.