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  6. Cassava vs. Savoy cabbage

Cassava vs. Savoy cabbage — In-Depth Nutrition Comparison

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How are cassava and savoy cabbage different?

  • Cassava is richer in manganese, while savoy cabbage is higher in vitamin K, vitamin A, folate, vitamin C, vitamin B6, and fiber.
  • Savoy cabbage covers your daily need for vitamin K, 56% more than cassava.
  • Cassava contains 3 times more vitamin B3 than savoy cabbage. Cassava contains 0.854mg of vitamin B3, while savoy cabbage contains 0.3mg.
  • Cassava has a higher glycemic index (94) than savoy cabbage (32).

Cassava, raw and Cabbage, savoy, raw types were used in this article.

Infographic

Cassava vs Savoy 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" 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more PotassiumPotassium +17.8%
Contains more CopperCopper +61.3%
Contains more ZincZinc +25.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +113.3%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +118.8%
Contains more IronIron +48.1%
Contains more PhosphorusPhosphorus +55.6%
Contains more SeleniumSelenium +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.
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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin B1Vitamin B1 +24.3%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +184.7%
Contains more CholineCholine +92.7%
Contains more Vitamin CVitamin C +50.5%
Contains more Vitamin AVitamin A +4900%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B6Vitamin B6 +115.9%
Contains more Vitamin KVitamin K +3521.1%
Contains more FolateFolate +196.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Savoy cabbage DV% diff.
Vitamin K 1.9µg 68.8µg 56%
Folate 27µg 80µg 13%
Vitamin C 20.6mg 31mg 12%
Carbs 38.06g 6.1g 11%
Manganese 0.384mg 0.18mg 9%
Vitamin B6 0.088mg 0.19mg 8%
Calories 160kcal 27kcal 7%
Fiber 1.8g 3.1g 5%
Vitamin A 1µg 50µg 5%
Copper 0.1mg 0.062mg 4%
Vitamin B3 0.854mg 0.3mg 3%
Calcium 16mg 35mg 2%
Magnesium 21mg 28mg 2%
Choline 23.7mg 12.3mg 2%
Vitamin B5 0.107mg 0.187mg 2%
Phosphorus 27mg 42mg 2%
Iron 0.27mg 0.4mg 2%
Protein 1.36g 2g 1%
Vitamin B2 0.048mg 0.03mg 1%
Vitamin B1 0.087mg 0.07mg 1%
Sodium 14mg 28mg 1%
Zinc 0.34mg 0.27mg 1%
Potassium 271mg 230mg 1%
Fats 0.28g 0.1g 0%
Net carbs 36.26g 3g N/A
Sugar 1.7g 2.27g N/A
Vitamin E 0.19mg 0.17mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.074g 0.013g 0%
Monounsaturated fat 0.075g 0.007g 0%
Polyunsaturated fat 0.048g 0.049g 0%
Tryptophan 0.019mg 0.02mg 0%
Threonine 0.028mg 0.069mg 0%
Isoleucine 0.027mg 0.101mg 0%
Leucine 0.039mg 0.103mg 0%
Lysine 0.044mg 0.094mg 0%
Methionine 0.011mg 0.02mg 0%
Phenylalanine 0.026mg 0.064mg 0%
Valine 0.035mg 0.085mg 0%
Histidine 0.02mg 0.041mg 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% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more FatsFats +180%
Contains more CarbsCarbs +523.9%
Contains more ProteinProtein +47.1%
Contains more WaterWater +52.5%
Contains more OtherOther +29%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +971.4%
Contains less Sat. FatSaturated fat -82.4%
~equal in Polyunsaturated fat ~0.049g

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.