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Endive vs Cassava - In-Depth Nutrition Comparison

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What are the differences between Endive and Cassava?

  • Endive is higher in Vitamin K, Folate, Vitamin B5, Vitamin A, Iron, and Fiber, yet Cassava is higher in Vitamin C, and Vitamin B6.
  • Endive's daily need coverage for Vitamin K is 191% more.
  • Endive has 108 times more Vitamin A than Cassava. While Endive has 108µg of Vitamin A, Cassava has only 1µg.

We used Endive, raw and Cassava, raw types in this article.

Infographic

Endive vs Cassava 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
5
:
Contains more Iron +207.4%
Contains more Calcium +225%
Contains more Potassium +15.9%
Contains more Zinc +132.4%
Contains more Magnesium +40%
Contains less Sodium -36.4%
Equal in Copper - 0.1
Equal in Phosphorus - 27
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +207.4%
Contains more Calcium +225%
Contains more Potassium +15.9%
Contains more Zinc +132.4%
Contains more Magnesium +40%
Contains less Sodium -36.4%
Equal in Copper - 0.1
Equal in Phosphorus - 27

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
Endive
6
:
Contains more Vitamin A +16569.2%
Contains more Vitamin E +131.6%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B5 +741.1%
Contains more Vitamin K +12057.9%
Contains more Folate +425.9%
Contains more Vitamin C +216.9%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +340%
Equal in Vitamin B1 - 0.087
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin A +16569.2%
Contains more Vitamin E +131.6%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B5 +741.1%
Contains more Vitamin K +12057.9%
Contains more Folate +425.9%
Contains more Vitamin C +216.9%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +340%
Equal in Vitamin B1 - 0.087

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
79
Endive
14
Cassava
Mineral Summary Score
19
Endive
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
8%
Endive
8%
Cassava
Carbohydrates
3%
Endive
38%
Cassava
Fats
1%
Endive
1%
Cassava

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.
Endive Cassava
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 8mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Endive Cassava Opinion
Calories 17 160 Cassava
Protein 1.25 1.36 Cassava
Fats 0.2 0.28 Cassava
Vitamin C 6.5 20.6 Cassava
Net carbs 0.25 36.2599983215332 Cassava
Carbs 3.35 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.83 0.27 Endive
Calcium 52 16 Endive
Potassium 314 271 Endive
Magnesium 15 21 Cassava
Sugar 0.25 1.7 Endive
Fiber 3.1 1.8 Endive
Copper 0.099 0.1 Cassava
Zinc 0.79 0.34 Endive
Starch
Phosphorus 28 27 Endive
Sodium 22 14 Cassava
Vitamin A 2167 13 Endive
Vitamin E 0.44 0.19 Endive
Vitamin D 0 0
Vitamin B1 0.08 0.087 Cassava
Vitamin B2 0.075 0.048 Endive
Vitamin B3 0.4 0.854 Cassava
Vitamin B5 0.9 0.107 Endive
Vitamin B6 0.02 0.088 Cassava
Vitamin B12 0 0
Vitamin K 231 1.9 Endive
Folate 142 27 Endive
Trans Fat 0 0
Saturated Fat 0.048 0.074 Endive
Monounsaturated Fat 0.004 0.075 Cassava
Polyunsaturated fat 0.087 0.048 Endive
Tryptophan 0.005 0.019 Cassava
Threonine 0.05 0.028 Endive
Isoleucine 0.072 0.027 Endive
Leucine 0.098 0.039 Endive
Lysine 0.063 0.044 Endive
Methionine 0.014 0.011 Endive
Phenylalanine 0.053 0.026 Endive
Valine 0.063 0.035 Endive
Histidine 0.023 0.02 Endive
Fructose

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.