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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
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
Saturated fat:
Sat. Fat
0.074 g
Monounsaturated fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.048 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
74%
Minerals Daily Need Coverage Score
16%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 1.5g)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 62)
Which food is cheaper?
Watercress is cheaper (difference - $0.2)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Cassava contains less Sodium (difference - 27mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.