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  6. Mustard Greens vs. Cassava

Mustard Greens vs. Cassava — In-Depth Nutrition Comparison

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A recap on differences between Mustard Greens and Cassava

  • Cassava has less Vitamin K, Vitamin A RAE, Vitamin E , Calcium, Iron, Vitamin C, and Copper.
  • Mustard Greens covers your daily Vitamin K needs 492% more than Cassava.
  • Cassava contains 618 times less Vitamin A RAE than Mustard Greens. Mustard Greens contains 618µg of Vitamin A RAE, while Cassava contains 1µg.

Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Cassava, raw.

Infographic

Mustard Greens 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.
Mustard Greens
Mustard Greens
5
:
5
Cassava
Cassava
Contains more Calcium +637.5%
Contains more Iron +222.2%
Contains more Phosphorus +55.6%
Contains less Sodium -35.7%
Contains more Copper +46%
Contains more Magnesium +61.5%
Contains more Potassium +67.3%
Contains more Zinc +54.5%
Contains more Selenium +16.7%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +637.5%
Contains more Iron +222.2%
Contains more Phosphorus +55.6%
Contains less Sodium -35.7%
Contains more Copper +46%
Contains more Magnesium +61.5%
Contains more Potassium +67.3%
Contains more Zinc +54.5%
Contains more Selenium +16.7%

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.
Mustard Greens
Mustard Greens
7
:
3
Cassava
Cassava
Contains more Vitamin A +95053.8%
Contains more Vitamin E +836.8%
Contains more Vitamin C +22.8%
Contains more Vitamin B2 +31.3%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +11.4%
Contains more Vitamin K +31094.7%
Contains more Vitamin B1 +112.2%
Contains more Vitamin B3 +97.2%
Contains more Folate +200%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 +95053.8%
Contains more Vitamin E +836.8%
Contains more Vitamin C +22.8%
Contains more Vitamin B2 +31.3%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +11.4%
Contains more Vitamin K +31094.7%
Contains more Vitamin B1 +112.2%
Contains more Vitamin B3 +97.2%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Cassava
Cassava
Contains more Protein +88.2%
Contains more Fats +67.9%
Contains more Water +53.8%
Contains more Carbs +743.9%
Equal in Other - 0.62
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 Protein +88.2%
Contains more Fats +67.9%
Contains more Water +53.8%
Contains more Carbs +743.9%
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Cassava
Cassava
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +46.7%
Equal in Polyunsaturated fat - 0.048
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +46.7%
Equal in Polyunsaturated fat - 0.048

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Cassava
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Cassava Opinion
Net carbs 2.51g 36.26g Cassava
Protein 2.56g 1.36g Mustard Greens
Fats 0.47g 0.28g Mustard Greens
Carbs 4.51g 38.06g Cassava
Calories 26kcal 160kcal Cassava
Sugar 1.41g 1.7g Mustard Greens
Fiber 2g 1.8g Mustard Greens
Calcium 118mg 16mg Mustard Greens
Iron 0.87mg 0.27mg Mustard Greens
Magnesium 13mg 21mg Cassava
Phosphorus 42mg 27mg Mustard Greens
Potassium 162mg 271mg Cassava
Sodium 9mg 14mg Mustard Greens
Zinc 0.22mg 0.34mg Cassava
Copper 0.146mg 0.1mg Mustard Greens
Manganese 0.384mg Cassava
Selenium 0.6µg 0.7µg Cassava
Vitamin A 12370IU 13IU Mustard Greens
Vitamin A RAE 618µg 1µg Mustard Greens
Vitamin E 1.78mg 0.19mg Mustard Greens
Vitamin C 25.3mg 20.6mg Mustard Greens
Vitamin B1 0.041mg 0.087mg Cassava
Vitamin B2 0.063mg 0.048mg Mustard Greens
Vitamin B3 0.433mg 0.854mg Cassava
Vitamin B5 0.12mg 0.107mg Mustard Greens
Vitamin B6 0.098mg 0.088mg Mustard Greens
Folate 9µg 27µg Cassava
Vitamin K 592.7µg 1.9µg Mustard Greens
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.012g 0.074g Mustard Greens
Monounsaturated Fat 0.11g 0.075g Mustard Greens
Polyunsaturated fat 0.046g 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
201%
Mustard Greens
14%
Cassava
Minerals Daily Need Coverage Score
17%
Mustard Greens
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 62)
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.2)
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.

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.