Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Cassava

Marrow-stem Kale vs. Cassava — In-Depth Nutrition Comparison

Compare

A recap on differences between marrow-stem Kale and cassava

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, calcium, vitamin C, vitamin E, manganese, fiber, and vitamin B2; however, cassava is higher in copper.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than cassava.
  • Cassava contains 386 times less vitamin A than marrow-stem Kale. Marrow-stem Kale contains 5019IU of vitamin A, while cassava contains 13IU.
  • The glycemic index of cassava is higher.

Food varieties used in this article are Collards, raw and Cassava, raw.

Infographic

Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 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 MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1350%
Contains more IronIron +74.1%
Contains more ManganeseManganese +71.4%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +27.2%
Contains more CopperCopper +117.4%
Contains more ZincZinc +61.9%
Contains less SodiumSodium -17.6%
~equal in Phosphorus ~27mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 +71.4%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +1089.5%
Contains more Vitamin B2Vitamin B2 +170.8%
Contains more Vitamin B5Vitamin B5 +149.5%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin KVitamin K +22905.3%
Contains more FolateFolate +377.8%
Contains more Vitamin B1Vitamin B1 +61.1%
Contains more Vitamin B3Vitamin B3 +15.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.7mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cassava DV% diff.
Vitamin K 437.1µg 1.9µg 363%
Vitamin A 251µg 1µg 28%
Folate 129µg 27µg 26%
Calcium 232mg 16mg 22%
Vitamin C 35.3mg 20.6mg 16%
Vitamin E 2.26mg 0.19mg 14%
Manganese 0.658mg 0.384mg 12%
Carbs 5.42g 38.06g 11%
Fiber 4g 1.8g 9%
Calories 32kcal 160kcal 6%
Vitamin B6 0.165mg 0.088mg 6%
Vitamin B2 0.13mg 0.048mg 6%
Copper 0.046mg 0.1mg 6%
Vitamin B5 0.267mg 0.107mg 3%
Protein 3.02g 1.36g 3%
Vitamin B1 0.054mg 0.087mg 3%
Iron 0.47mg 0.27mg 3%
Potassium 213mg 271mg 2%
Zinc 0.21mg 0.34mg 1%
Selenium 1.3µg 0.7µg 1%
Vitamin B3 0.742mg 0.854mg 1%
Magnesium 27mg 21mg 1%
Fats 0.61g 0.28g 1%
Polyunsaturated fat 0.201g 0.048g 1%
Net carbs 1.42g 36.26g N/A
Sugar 0.46g 1.7g N/A
Phosphorus 25mg 27mg 0%
Sodium 17mg 14mg 0%
Saturated fat 0.055g 0.074g 0%
Choline 23.2mg 23.7mg 0%
Monounsaturated fat 0.03g 0.075g 0%
Tryptophan 0.031mg 0.019mg 0%
Threonine 0.086mg 0.028mg 0%
Isoleucine 0.1mg 0.027mg 0%
Leucine 0.151mg 0.039mg 0%
Lysine 0.117mg 0.044mg 0%
Methionine 0.033mg 0.011mg 0%
Phenylalanine 0.087mg 0.026mg 0%
Valine 0.12mg 0.035mg 0%
Histidine 0.047mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 ProteinProtein +122.1%
Contains more FatsFats +117.9%
Contains more WaterWater +50.2%
Contains more OtherOther +114.5%
Contains more CarbsCarbs +602.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 less Sat. FatSaturated fat -25.7%
Contains more Poly. FatPolyunsaturated fat +318.8%
Contains more Mono. FatMonounsaturated fat +150%

People also compare

Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish
Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.