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  6. Escarole vs. Cassava

Escarole vs. Cassava — In-Depth Nutrition Comparison

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How are Escarole and Cassava different?

  • Escarole is richer in Vitamin K, Vitamin B5, Folate, Vitamin A RAE, and Iron, while Cassava is higher in Vitamin C, and Vitamin B6.
  • Escarole covers your daily need of Vitamin K 175% more than Cassava.
  • Escarole contains 94 times more Vitamin A RAE than Cassava. Escarole contains 94µg of Vitamin A RAE, while Cassava contains 1µg.

Escarole, cooked, boiled, drained, no salt added and Cassava, raw types were used in this article.

Infographic

Escarole 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.
Escarole
Escarole
4
:
6
Cassava
Cassava
Contains more Calcium +187.5%
Contains more Iron +166.7%
Contains more Zinc +102.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +22.7%
Contains more Potassium +10.6%
Contains less Sodium -26.3%
Contains more Copper +14.9%
Contains more Selenium +250%
Equal in Manganese - 0.384
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +187.5%
Contains more Iron +166.7%
Contains more Zinc +102.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +22.7%
Contains more Potassium +10.6%
Contains less Sodium -26.3%
Contains more Copper +14.9%
Contains more Selenium +250%
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.
Escarole
Escarole
6
:
4
Cassava
Cassava
Contains more Vitamin A +14423.1%
Contains more Vitamin E +110.5%
Contains more Vitamin B2 +29.2%
Contains more Vitamin B5 +672%
Contains more Folate +188.9%
Contains more Vitamin K +11052.6%
Contains more Vitamin C +524.2%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +450%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Cassava
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 +14423.1%
Contains more Vitamin E +110.5%
Contains more Vitamin B2 +29.2%
Contains more Vitamin B5 +672%
Contains more Folate +188.9%
Contains more Vitamin K +11052.6%
Contains more Vitamin C +524.2%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Cassava
Cassava
Contains more Water +58%
Contains more Other +111.3%
Contains more Protein +18.3%
Contains more Fats +55.6%
Contains more Carbs +1139.7%
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Cassava
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 +58%
Contains more Other +111.3%
Contains more Protein +18.3%
Contains more Fats +55.6%
Contains more Carbs +1139.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
2
:
1
Cassava
Cassava
Contains less Saturated Fat -43.2%
Contains more Polyunsaturated fat +68.8%
Contains more Monounsaturated Fat +1775%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -43.2%
Contains more Polyunsaturated fat +68.8%
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.
Escarole Cassava
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Escarole Cassava Opinion
Net carbs 0.27g 36.26g Cassava
Protein 1.15g 1.36g Cassava
Fats 0.18g 0.28g Cassava
Carbs 3.07g 38.06g Cassava
Calories 19kcal 160kcal Cassava
Sugar 0.23g 1.7g Escarole
Fiber 2.8g 1.8g Escarole
Calcium 46mg 16mg Escarole
Iron 0.72mg 0.27mg Escarole
Magnesium 13mg 21mg Cassava
Phosphorus 22mg 27mg Cassava
Potassium 245mg 271mg Cassava
Sodium 19mg 14mg Cassava
Zinc 0.69mg 0.34mg Escarole
Copper 0.087mg 0.1mg Cassava
Manganese 0.385mg 0.384mg Escarole
Selenium 0.2µg 0.7µg Cassava
Vitamin A 1888IU 13IU Escarole
Vitamin A RAE 94µg 1µg Escarole
Vitamin E 0.4mg 0.19mg Escarole
Vitamin C 3.3mg 20.6mg Cassava
Vitamin B1 0.059mg 0.087mg Cassava
Vitamin B2 0.062mg 0.048mg Escarole
Vitamin B3 0.312mg 0.854mg Cassava
Vitamin B5 0.826mg 0.107mg Escarole
Vitamin B6 0.016mg 0.088mg Cassava
Folate 78µg 27µg Escarole
Vitamin K 211.9µg 1.9µg Escarole
Tryptophan 0.005mg 0.019mg Cassava
Threonine 0.046mg 0.028mg Escarole
Isoleucine 0.066mg 0.027mg Escarole
Leucine 0.09mg 0.039mg Escarole
Lysine 0.058mg 0.044mg Escarole
Methionine 0.013mg 0.011mg Escarole
Phenylalanine 0.049mg 0.026mg Escarole
Valine 0.058mg 0.035mg Escarole
Histidine 0.021mg 0.02mg Escarole
Saturated Fat 0.042g 0.074g Escarole
Monounsaturated Fat 0.004g 0.075g Cassava
Polyunsaturated fat 0.081g 0.048g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole 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
67%
Escarole
14%
Cassava
Minerals Daily Need Coverage Score
18%
Escarole
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.47g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 94)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 5mg)
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.
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.