Kale vs. Cassava — In-Depth Nutrition Comparison
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How are Kale and Cassava different?
- Kale is higher than Cassava in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Copper, and Calcium.
- Kale covers your daily need of Vitamin K 679% more than Cassava.
- Kale contains 681 times more Vitamin A RAE than Cassava. Kale contains 681µg of Vitamin A RAE, while Cassava contains 1µg.
Kale, cooked, boiled, drained, without salt and Cassava, raw types were used in this article.
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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.
Contains
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Calcium
+350%
Contains
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Iron
+233.3%
Contains
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Copper
+56%
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Selenium
+28.6%
Contains
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Magnesium
+16.7%
Contains
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Potassium
+18.9%
Contains
less
Sodium
-39.1%
Contains
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Zinc
+41.7%
Equal in Phosphorus - 27
Equal in Manganese - 0.384
Contains
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Calcium
+350%
Contains
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Iron
+233.3%
Contains
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Copper
+56%
Contains
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Selenium
+28.6%
Contains
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Magnesium
+16.7%
Contains
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Potassium
+18.9%
Contains
less
Sodium
-39.1%
Contains
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Zinc
+41.7%
Equal in Phosphorus - 27
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.
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Contains
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Vitamin A
+104676.9%
Contains
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Vitamin E
+347.4%
Contains
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Vitamin C
+99%
Contains
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Vitamin B2
+45.8%
Contains
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Vitamin B6
+56.8%
Contains
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Vitamin K
+42900%
Contains
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Vitamin B1
+64.2%
Contains
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Vitamin B3
+70.8%
Contains
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Vitamin B5
+118.4%
Contains
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Folate
+107.7%
Contains
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Vitamin A
+104676.9%
Contains
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Vitamin E
+347.4%
Contains
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Vitamin C
+99%
Contains
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Vitamin B2
+45.8%
Contains
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Vitamin B6
+56.8%
Contains
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Vitamin K
+42900%
Contains
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Vitamin B1
+64.2%
Contains
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Vitamin B3
+70.8%
Contains
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Vitamin B5
+118.4%
Contains
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Folate
+107.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+39.7%
Contains
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Fats
+42.9%
Contains
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Water
+52.8%
Contains
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Other
+40.3%
Contains
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Carbs
+576%
Contains
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Protein
+39.7%
Contains
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Fats
+42.9%
Contains
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Water
+52.8%
Contains
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Other
+40.3%
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Carbs
+576%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-29.7%
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Polyunsaturated fat
+302.1%
Contains
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Monounsaturated Fat
+150%
Contains
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Saturated Fat
-29.7%
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Polyunsaturated fat
+302.1%
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Monounsaturated Fat
+150%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.63g | 36.26g |
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| Protein | 1.9g | 1.36g |
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| Fats | 0.4g | 0.28g |
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| Carbs | 5.63g | 38.06g |
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| Calories | 28kcal | 160kcal |
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| Sugar | 1.25g | 1.7g |
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| Fiber | 2g | 1.8g |
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| Calcium | 72mg | 16mg |
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| Iron | 0.9mg | 0.27mg |
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| Magnesium | 18mg | 21mg |
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| Phosphorus | 28mg | 27mg |
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| Potassium | 228mg | 271mg |
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| Sodium | 23mg | 14mg |
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| Zinc | 0.24mg | 0.34mg |
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| Copper | 0.156mg | 0.1mg |
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| Manganese | 0.416mg | 0.384mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 13621IU | 13IU |
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| Vitamin A RAE | 681µg | 1µg |
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| Vitamin E | 0.85mg | 0.19mg |
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| Vitamin C | 41mg | 20.6mg |
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| Vitamin B1 | 0.053mg | 0.087mg |
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| Vitamin B2 | 0.07mg | 0.048mg |
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| Vitamin B3 | 0.5mg | 0.854mg |
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| Vitamin B5 | 0.049mg | 0.107mg |
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| Vitamin B6 | 0.138mg | 0.088mg |
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| Folate | 13µg | 27µg |
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| Vitamin K | 817µg | 1.9µg |
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| Tryptophan | 0.023mg | 0.019mg |
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| Threonine | 0.085mg | 0.028mg |
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| Isoleucine | 0.114mg | 0.027mg |
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| Leucine | 0.133mg | 0.039mg |
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| Lysine | 0.114mg | 0.044mg |
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| Methionine | 0.018mg | 0.011mg |
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| Phenylalanine | 0.097mg | 0.026mg |
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| Valine | 0.104mg | 0.035mg |
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| Histidine | 0.04mg | 0.02mg |
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| Saturated Fat | 0.052g | 0.074g |
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| Monounsaturated Fat | 0.03g | 0.075g |
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| Polyunsaturated fat | 0.193g | 0.048g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
258%
14%
Minerals Daily Need Coverage Score
22%
16%
Comparison summary
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 94)
Which food is cheaper?
Kale is cheaper (difference - $0.2)
Which food is richer in minerals?
Kale is relatively richer in minerals
Which food contains less Sodium?
Cassava contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.