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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 K, Vitamin A RAE, and Iron.
  • Red leaf lettuce's daily need coverage for Vitamin K is 115% 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
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
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +75%
Contains more Potassium +44.9%
Contains less Sodium -44%
Contains more Zinc +70%
Contains more Copper +257.1%
Contains more Manganese +89.2%
Contains more Calcium +106.3%
Contains more Iron +344.4%
Contains more Selenium +114.3%
Equal in Phosphorus - 28
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +75%
Contains more Potassium +44.9%
Contains less Sodium -44%
Contains more Zinc +70%
Contains more Copper +257.1%
Contains more Manganese +89.2%
Contains more Calcium +106.3%
Contains more Iron +344.4%
Contains more Selenium +114.3%
Equal in Phosphorus - 28

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
4
:
6
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +26.7%
Contains more Vitamin C +456.8%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B3 +166%
Contains more Vitamin A +57530.8%
Contains more Vitamin B2 +60.4%
Contains more Vitamin B5 +34.6%
Contains more Vitamin B6 +13.6%
Contains more Folate +33.3%
Contains more Vitamin K +7284.2%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +26.7%
Contains more Vitamin C +456.8%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B3 +166%
Contains more Vitamin A +57530.8%
Contains more Vitamin B2 +60.4%
Contains more Vitamin B5 +34.6%
Contains more Vitamin B6 +13.6%
Contains more Folate +33.3%
Contains more Vitamin K +7284.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Fats +27.3%
Contains more Carbs +1584.1%
Contains more Other +12.7%
Contains more Water +60.3%
Equal in Protein - 1.33
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Fats +27.3%
Contains more Carbs +1584.1%
Contains more Other +12.7%
Contains more Water +60.3%
Equal in Protein - 1.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +1400%
Contains less Saturated Fat -77%
Contains more Polyunsaturated fat +50%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +1400%
Contains less Saturated Fat -77%
Contains more Polyunsaturated fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Red leaf lettuce Opinion
Net carbs 36.26g 1.36g Cassava
Protein 1.36g 1.33g Cassava
Fats 0.28g 0.22g Cassava
Carbs 38.06g 2.26g Cassava
Calories 160kcal 16kcal Cassava
Fructose 0.28g Red leaf lettuce
Sugar 1.7g 0.48g Red leaf lettuce
Fiber 1.8g 0.9g Cassava
Calcium 16mg 33mg Red leaf lettuce
Iron 0.27mg 1.2mg Red leaf lettuce
Magnesium 21mg 12mg Cassava
Phosphorus 27mg 28mg Red leaf lettuce
Potassium 271mg 187mg Cassava
Sodium 14mg 25mg Cassava
Zinc 0.34mg 0.2mg Cassava
Copper 0.1mg 0.028mg Cassava
Manganese 0.384mg 0.203mg Cassava
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 13IU 7492IU Red leaf lettuce
Vitamin A RAE 1µg 375µg Red leaf lettuce
Vitamin E 0.19mg 0.15mg Cassava
Vitamin C 20.6mg 3.7mg Cassava
Vitamin B1 0.087mg 0.064mg Cassava
Vitamin B2 0.048mg 0.077mg Red leaf lettuce
Vitamin B3 0.854mg 0.321mg Cassava
Vitamin B5 0.107mg 0.144mg Red leaf lettuce
Vitamin B6 0.088mg 0.1mg Red leaf lettuce
Folate 27µg 36µg Red leaf lettuce
Vitamin K 1.9µg 140.3µg Red leaf lettuce
Tryptophan 0.019mg 0.022mg Red leaf lettuce
Threonine 0.028mg 0.048mg Red leaf lettuce
Isoleucine 0.027mg 0.038mg Red leaf lettuce
Leucine 0.039mg 0.07mg Red leaf lettuce
Lysine 0.044mg 0.045mg Red leaf lettuce
Methionine 0.011mg 0.016mg Red leaf lettuce
Phenylalanine 0.026mg 0.067mg Red leaf lettuce
Valine 0.035mg 0.048mg Red leaf lettuce
Histidine 0.02mg 0.019mg Cassava
Saturated Fat 0.074g 0.017g Red leaf lettuce
Monounsaturated Fat 0.075g 0.005g Cassava
Polyunsaturated fat 0.048g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
16%
Cassava
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.22g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 94)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.