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Napa cabbage vs. Cassava — In-Depth Nutrition Comparison

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The main differences between napa cabbage and cassava

  • Napa cabbage has more iron and vitamin A; however, cassava has more vitamin C, manganese, vitamin B1, and potassium.
  • Daily need coverage for vitamin C for cassava is 19% higher.
  • Cassava has 20 times less vitamin A than napa cabbage. Napa cabbage has 263IU of vitamin A, while cassava has 13IU.
  • Cassava has a higher glycemic index than napa cabbage.

Food types used in this article are Cabbage, napa, cooked and Cassava, raw.

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Napa cabbage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
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 CalciumCalcium +81.3%
Contains more IronIron +174.1%
Contains less SodiumSodium -21.4%
Contains more MagnesiumMagnesium +162.5%
Contains more PotassiumPotassium +211.5%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +42.1%
Contains more ManganeseManganese +89.2%
Contains more SeleniumSelenium +75%
~equal in Copper ~0.1mg

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
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 AVitamin A +1200%
Contains more FolateFolate +59.3%
Contains more Vitamin CVitamin C +543.8%
Contains more Vitamin B1Vitamin B1 +1640%
Contains more Vitamin B2Vitamin B2 +92%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin B5Vitamin B5 +205.7%
Contains more Vitamin B6Vitamin B6 +137.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Napa cabbage Cassava DV% diff.
Vitamin C 3.2mg 20.6mg 19%
Carbs 2.23g 38.06g 12%
Manganese 0.203mg 0.384mg 8%
Calories 12kcal 160kcal 7%
Fiber 1.8g 7%
Vitamin B1 0.005mg 0.087mg 7%
Iron 0.74mg 0.27mg 6%
Potassium 87mg 271mg 5%
Choline 23.7mg 4%
Folate 43µg 27µg 4%
Vitamin B6 0.037mg 0.088mg 4%
Magnesium 8mg 21mg 3%
Vitamin K 1.9µg 2%
Zinc 0.14mg 0.34mg 2%
Vitamin B3 0.466mg 0.854mg 2%
Vitamin B2 0.025mg 0.048mg 2%
Protein 1.1g 1.36g 1%
Calcium 29mg 16mg 1%
Vitamin B5 0.035mg 0.107mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin E 0.19mg 1%
Vitamin A 13µg 1µg 1%
Phosphorus 19mg 27mg 1%
Fats 0.17g 0.28g 0%
Net carbs 2.23g 36.26g N/A
Sugar 1.7g N/A
Copper 0.096mg 0.1mg 0%
Sodium 11mg 14mg 0%
Saturated fat 0.074g 0%
Monounsaturated fat 0.075g 0%
Polyunsaturated fat 0.048g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 WaterWater +61.4%
Contains more ProteinProtein +23.6%
Contains more FatsFats +64.7%
Contains more CarbsCarbs +1606.7%
Contains more OtherOther +264.7%

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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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.