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  6. Chinese broccoli vs. Cassava

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, vitamin A, folate, vitamin C, calcium, and vitamin B2; however, cassava is higher in manganese.
  • Chinese broccoli covers your daily need for vitamin K, 69% more than cassava.
  • Chinese broccoli has 126 times more vitamin A than cassava. While chinese broccoli has 1638IU of vitamin A, cassava has only 13IU.
  • The glycemic index of cassava is higher.

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" 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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%
Contains more CalciumCalcium +525%
Contains more IronIron +107.4%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +51.9%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +16.7%
Contains more CopperCopper +63.9%
Contains more ManganeseManganese +45.5%
~equal in Potassium ~271mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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%
Contains more Vitamin CVitamin C +36.9%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin EVitamin E +152.6%
Contains more Vitamin B2Vitamin B2 +204.2%
Contains more Vitamin B5Vitamin B5 +48.6%
Contains more Vitamin KVitamin K +4363.2%
Contains more FolateFolate +266.7%
Contains more Vitamin B3Vitamin B3 +95.4%
Contains more Vitamin B6Vitamin B6 +25.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.7mg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Cassava DV% diff.
Vitamin K 84.8µg 1.9µg 69%
Folate 99µg 27µg 18%
Carbs 3.81g 38.06g 11%
Vitamin A 82µg 1µg 9%
Vitamin C 28.2mg 20.6mg 8%
Calcium 100mg 16mg 8%
Vitamin B2 0.146mg 0.048mg 8%
Calories 22kcal 160kcal 7%
Manganese 0.264mg 0.384mg 5%
Copper 0.061mg 0.1mg 4%
Iron 0.56mg 0.27mg 4%
Fiber 2.5g 1.8g 3%
Vitamin B3 0.437mg 0.854mg 3%
Phosphorus 41mg 27mg 2%
Polyunsaturated fat 0.33g 0.048g 2%
Vitamin E 0.48mg 0.19mg 2%
Vitamin B5 0.159mg 0.107mg 1%
Vitamin B6 0.07mg 0.088mg 1%
Vitamin B1 0.095mg 0.087mg 1%
Selenium 1.3µg 0.7µg 1%
Fats 0.72g 0.28g 1%
Magnesium 18mg 21mg 1%
Protein 1.14g 1.36g 0%
Net carbs 1.31g 36.26g N/A
Potassium 261mg 271mg 0%
Sugar 0.84g 1.7g N/A
Zinc 0.39mg 0.34mg 0%
Sodium 7mg 14mg 0%
Choline 25.3mg 23.7mg 0%
Saturated fat 0.11g 0.074g 0%
Monounsaturated fat 0.05g 0.075g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more FatsFats +157.1%
Contains more WaterWater +56.7%
Contains more OtherOther +27.4%
Contains more ProteinProtein +19.3%
Contains more CarbsCarbs +899%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Poly. FatPolyunsaturated fat +587.5%
Contains less Sat. FatSaturated fat -32.7%
Contains more Mono. FatMonounsaturated fat +50%

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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. 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.