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  6. Spinach raw vs. Cassava

Spinach raw vs. Cassava — In-Depth Nutrition Comparison

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Differences between spinach raw and cassava

  • Cassava contains less vitamin K, vitamin A, folate, iron, manganese, magnesium, vitamin E, vitamin B2, potassium, and vitamin C than spinach raw.
  • Spinach raw's daily need coverage for vitamin K is 401% higher.
  • Cassava contains 721 times less vitamin A than spinach raw. Spinach raw contains 9377IU of vitamin A, while cassava contains 13IU.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of cassava is 94.

The food types used in this comparison are Spinach, raw and Cassava, raw.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +276.2%
Contains more CalciumCalcium +518.8%
Contains more PotassiumPotassium +105.9%
Contains more IronIron +903.7%
Contains more CopperCopper +30%
Contains more ZincZinc +55.9%
Contains more PhosphorusPhosphorus +81.5%
Contains more ManganeseManganese +133.6%
Contains more SeleniumSelenium +42.9%
Contains less SodiumSodium -82.3%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +36.4%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +968.4%
Contains more Vitamin B2Vitamin B2 +293.8%
Contains more Vitamin B6Vitamin B6 +121.6%
Contains more Vitamin KVitamin K +25315.8%
Contains more FolateFolate +618.5%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B3Vitamin B3 +18%
Contains more Vitamin B5Vitamin B5 +64.6%
Contains more CholineCholine +22.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Cassava DV% diff.
Vitamin K 482.9µg 1.9µg 401%
Vitamin A 469µg 1µg 52%
Folate 194µg 27µg 42%
Iron 2.71mg 0.27mg 31%
Manganese 0.897mg 0.384mg 22%
Magnesium 79mg 21mg 14%
Vitamin E 2.03mg 0.19mg 12%
Vitamin B2 0.189mg 0.048mg 11%
Carbs 3.63g 38.06g 11%
Vitamin C 28.1mg 20.6mg 8%
Calcium 99mg 16mg 8%
Potassium 558mg 271mg 8%
Vitamin B6 0.195mg 0.088mg 8%
Calories 23kcal 160kcal 7%
Phosphorus 49mg 27mg 3%
Sodium 79mg 14mg 3%
Copper 0.13mg 0.1mg 3%
Protein 2.86g 1.36g 3%
Zinc 0.53mg 0.34mg 2%
Fiber 2.2g 1.8g 2%
Choline 19.3mg 23.7mg 1%
Polyunsaturated fat 0.165g 0.048g 1%
Vitamin B1 0.078mg 0.087mg 1%
Vitamin B5 0.065mg 0.107mg 1%
Vitamin B3 0.724mg 0.854mg 1%
Selenium 1µg 0.7µg 1%
Fats 0.39g 0.28g 0%
Net carbs 1.43g 36.26g N/A
Sugar 0.42g 1.7g N/A
Saturated fat 0.063g 0.074g 0%
Monounsaturated fat 0.01g 0.075g 0%
Tryptophan 0.039mg 0.019mg 0%
Threonine 0.122mg 0.028mg 0%
Isoleucine 0.147mg 0.027mg 0%
Leucine 0.223mg 0.039mg 0%
Lysine 0.174mg 0.044mg 0%
Methionine 0.053mg 0.011mg 0%
Phenylalanine 0.129mg 0.026mg 0%
Valine 0.161mg 0.035mg 0%
Histidine 0.064mg 0.02mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +110.3%
Contains more FatsFats +39.3%
Contains more WaterWater +53.2%
Contains more OtherOther +177.4%
Contains more CarbsCarbs +948.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -14.9%
Contains more Poly. FatPolyunsaturated fat +243.8%
Contains more Mono. FatMonounsaturated fat +650%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.