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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 RAE, 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 RAE than Cassava. While Endive has 108µg of Vitamin A RAE, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Endive
6
:
Contains more Calcium +225%
Contains more Iron +207.4%
Contains more Potassium +15.9%
Contains more Zinc +132.4%
Contains more Magnesium +40%
Contains less Sodium -36.4%
Contains more Selenium +250%
Equal in Phosphorus - 27
Equal in Copper - 0.1
Equal in Manganese - 0.384
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +225%
Contains more Iron +207.4%
Contains more Potassium +15.9%
Contains more Zinc +132.4%
Contains more Magnesium +40%
Contains less Sodium -36.4%
Contains more Selenium +250%
Equal in Phosphorus - 27
Equal in Copper - 0.1
Equal in Manganese - 0.384

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.
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 Folate +425.9%
Contains more Vitamin K +12057.9%
Contains more Vitamin C +216.9%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +340%
Equal in Vitamin B1 - 0.087
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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 +16569.2%
Contains more Vitamin E +131.6%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B5 +741.1%
Contains more Folate +425.9%
Contains more Vitamin K +12057.9%
Contains more Vitamin C +216.9%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +340%
Equal in Vitamin B1 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
2
:
Contains more Water +57.2%
Contains more Other +127.4%
Contains more Fats +40%
Contains more Carbs +1036.1%
Equal in Protein - 1.36
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 Water +57.2%
Contains more Other +127.4%
Contains more Fats +40%
Contains more Carbs +1036.1%
Equal in Protein - 1.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
2
:
Contains less Saturated Fat -35.1%
Contains more Polyunsaturated fat +81.3%
Contains more Monounsaturated Fat +1775%
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -35.1%
Contains more Polyunsaturated fat +81.3%
Contains more Monounsaturated Fat +1775%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Endive Cassava Opinion
Net carbs 0.25g 36.26g Cassava
Protein 1.25g 1.36g Cassava
Fats 0.2g 0.28g Cassava
Carbs 3.35g 38.06g Cassava
Calories 17kcal 160kcal Cassava
Sugar 0.25g 1.7g Endive
Fiber 3.1g 1.8g Endive
Calcium 52mg 16mg Endive
Iron 0.83mg 0.27mg Endive
Magnesium 15mg 21mg Cassava
Phosphorus 28mg 27mg Endive
Potassium 314mg 271mg Endive
Sodium 22mg 14mg Cassava
Zinc 0.79mg 0.34mg Endive
Copper 0.099mg 0.1mg Cassava
Manganese 0.42mg 0.384mg Endive
Selenium 0.2µg 0.7µg Cassava
Vitamin A 2167IU 13IU Endive
Vitamin A RAE 108µg 1µg Endive
Vitamin E 0.44mg 0.19mg Endive
Vitamin C 6.5mg 20.6mg Cassava
Vitamin B1 0.08mg 0.087mg Cassava
Vitamin B2 0.075mg 0.048mg Endive
Vitamin B3 0.4mg 0.854mg Cassava
Vitamin B5 0.9mg 0.107mg Endive
Vitamin B6 0.02mg 0.088mg Cassava
Folate 142µg 27µg Endive
Vitamin K 231µg 1.9µg Endive
Tryptophan 0.005mg 0.019mg Cassava
Threonine 0.05mg 0.028mg Endive
Isoleucine 0.072mg 0.027mg Endive
Leucine 0.098mg 0.039mg Endive
Lysine 0.063mg 0.044mg Endive
Methionine 0.014mg 0.011mg Endive
Phenylalanine 0.053mg 0.026mg Endive
Valine 0.063mg 0.035mg Endive
Histidine 0.023mg 0.02mg Endive
Saturated Fat 0.048g 0.074g Endive
Monounsaturated Fat 0.004g 0.075g Cassava
Polyunsaturated fat 0.087g 0.048g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
79%
Endive
14%
Cassava
Minerals Daily Need Coverage Score
21%
Endive
16%
Cassava

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.

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. 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.