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Chinese broccoli vs Cassava - In-Depth Nutrition Comparison

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Summary of differences between Chinese broccoli and Cassava

  • Chinese broccoli has more Vitamin K, Folate, Vitamin A RAE, Vitamin C, Calcium, and Vitamin B2, however Cassava is higher in Manganese.
  • Chinese broccoli covers your daily need of Vitamin K 69% more than Cassava.
  • Chinese broccoli has 82 times more Vitamin A RAE than Cassava. While Chinese broccoli has 82µg of Vitamin A RAE, Cassava has only 1µg.

These are the specific foods used in this comparison Broccoli, chinese, cooked and Cassava, raw.

Infographic

Chinese broccoli vs Cassava 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +525%
Contains more Iron +107.4%
Contains more Phosphorus +51.9%
Contains less Sodium -50%
Contains more Zinc +14.7%
Contains more Magnesium +16.7%
Contains more Copper +63.9%
Equal in Potassium - 271
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +525%
Contains more Iron +107.4%
Contains more Phosphorus +51.9%
Contains less Sodium -50%
Contains more Zinc +14.7%
Contains more Magnesium +16.7%
Contains more Copper +63.9%
Equal in Potassium - 271

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +12500%
Contains more Vitamin E +152.6%
Contains more Vitamin C +36.9%
Contains more Vitamin B2 +204.2%
Contains more Vitamin B5 +48.6%
Contains more Folate +266.7%
Contains more Vitamin K +4363.2%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B6 +25.7%
Equal in Vitamin B1 - 0.087
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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%
Contains more Vitamin A +12500%
Contains more Vitamin E +152.6%
Contains more Vitamin C +36.9%
Contains more Vitamin B2 +204.2%
Contains more Vitamin B5 +48.6%
Contains more Folate +266.7%
Contains more Vitamin K +4363.2%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B6 +25.7%
Equal in Vitamin B1 - 0.087

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Cassava
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Cassava Opinion
Net carbs 1.31g 36.26g Cassava
Protein 1.14g 1.36g Cassava
Fats 0.72g 0.28g Chinese broccoli
Carbs 3.81g 38.06g Cassava
Calories 22kcal 160kcal Cassava
Starch g g
Fructose g g
Sugar 0.84g 1.7g Chinese broccoli
Fiber 2.5g 1.8g Chinese broccoli
Calcium 100mg 16mg Chinese broccoli
Iron 0.56mg 0.27mg Chinese broccoli
Magnesium 18mg 21mg Cassava
Phosphorus 41mg 27mg Chinese broccoli
Potassium 261mg 271mg Cassava
Sodium 7mg 14mg Chinese broccoli
Zinc 0.39mg 0.34mg Chinese broccoli
Copper 0.061mg 0.1mg Cassava
Vitamin A 1638IU 13IU Chinese broccoli
Vitamin E 0.48mg 0.19mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 20.6mg Chinese broccoli
Vitamin B1 0.095mg 0.087mg Chinese broccoli
Vitamin B2 0.146mg 0.048mg Chinese broccoli
Vitamin B3 0.437mg 0.854mg Cassava
Vitamin B5 0.159mg 0.107mg Chinese broccoli
Vitamin B6 0.07mg 0.088mg Cassava
Folate 99µg 27µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 1.9µg Chinese broccoli
Tryptophan mg 0.019mg Cassava
Threonine mg 0.028mg Cassava
Isoleucine mg 0.027mg Cassava
Leucine mg 0.039mg Cassava
Lysine mg 0.044mg Cassava
Methionine mg 0.011mg Cassava
Phenylalanine mg 0.026mg Cassava
Valine mg 0.035mg Cassava
Histidine mg 0.02mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.074g Cassava
Monounsaturated Fat 0.05g 0.075g Cassava
Polyunsaturated fat 0.33g 0.048g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Chinese broccoli
14
Cassava
Mineral Summary Score
17
Chinese broccoli
14
Cassava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Chinese broccoli
8%
Cassava
Carbohydrates
4%
Chinese broccoli
38%
Cassava
Fats
3%
Chinese broccoli
1%
Cassava

Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 62)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.036g)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.