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  6. Cassava vs. Watercress

Cassava vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between cassava and watercress

  • Cassava has more manganese and fiber; however, watercress is higher in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, and vitamin E.
  • Watercress covers your daily vitamin K needs 207% more than cassava.
  • Watercress contains 4 times less fiber than cassava. Cassava contains 1.8g of fiber, while watercress contains 0.5g.
  • The glycemic index of cassava is higher.

Food varieties used in this article are Cassava, raw and Watercress, raw.

Infographic

Cassava vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +35%
Contains more CopperCopper +29.9%
Contains more ZincZinc +209.1%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +57.4%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +21.8%
Contains more PhosphorusPhosphorus +122.2%
Contains more SeleniumSelenium +28.6%
~equal in Magnesium ~21mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +327%
Contains more FolateFolate +200%
Contains more CholineCholine +163.3%
Contains more Vitamin CVitamin C +108.7%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B5Vitamin B5 +189.7%
Contains more Vitamin B6Vitamin B6 +46.6%
Contains more Vitamin KVitamin K +13057.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Watercress DV% diff.
Vitamin K 1.9µg 250µg 207%
Vitamin C 20.6mg 43mg 25%
Vitamin A 1µg 160µg 18%
Carbs 38.06g 1.29g 12%
Calcium 16mg 120mg 10%
Calories 160kcal 11kcal 7%
Vitamin B2 0.048mg 0.12mg 6%
Manganese 0.384mg 0.244mg 6%
Phosphorus 27mg 60mg 5%
Vitamin E 0.19mg 1mg 5%
Folate 27µg 9µg 5%
Fiber 1.8g 0.5g 5%
Vitamin B3 0.854mg 0.2mg 4%
Vitamin B5 0.107mg 0.31mg 4%
Copper 0.1mg 0.077mg 3%
Choline 23.7mg 9mg 3%
Vitamin B6 0.088mg 0.129mg 3%
Potassium 271mg 330mg 2%
Protein 1.36g 2.3g 2%
Zinc 0.34mg 0.11mg 2%
Sodium 14mg 41mg 1%
Iron 0.27mg 0.2mg 1%
Fats 0.28g 0.1g 0%
Net carbs 36.26g 0.79g N/A
Magnesium 21mg 21mg 0%
Sugar 1.7g 0.2g N/A
Selenium 0.7µg 0.9µg 0%
Vitamin B1 0.087mg 0.09mg 0%
Saturated fat 0.074g 0.027g 0%
Monounsaturated fat 0.075g 0.008g 0%
Polyunsaturated fat 0.048g 0.035g 0%
Tryptophan 0.019mg 0.03mg 0%
Threonine 0.028mg 0.133mg 0%
Isoleucine 0.027mg 0.093mg 0%
Leucine 0.039mg 0.166mg 0%
Lysine 0.044mg 0.134mg 0%
Methionine 0.011mg 0.02mg 0%
Phenylalanine 0.026mg 0.114mg 0%
Valine 0.035mg 0.137mg 0%
Histidine 0.02mg 0.04mg 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% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +180%
Contains more CarbsCarbs +2850.4%
Contains more ProteinProtein +69.1%
Contains more WaterWater +59.4%
Contains more OtherOther +93.5%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +837.5%
Contains more Poly. FatPolyunsaturated fat +37.1%
Contains less Sat. FatSaturated fat -63.5%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.