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  6. Spinach vs. Cassava

Spinach vs. Cassava — In-Depth Nutrition Comparison

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Important differences between Spinach and Cassava

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Vitamin B2, Vitamin E , and Calcium, however, Cassava has more Vitamin C.
  • Spinach's daily need coverage for Vitamin K is 410% more.
  • Spinach has 524 times more Vitamin A RAE than Cassava. Spinach has 524µg of Vitamin A RAE, while Cassava has 1µg.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Cassava, raw.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Cassava
Cassava
Contains more Calcium +750%
Contains more Iron +1222.2%
Contains more Magnesium +314.3%
Contains more Phosphorus +107.4%
Contains more Potassium +72%
Contains more Zinc +123.5%
Contains more Copper +74%
Contains more Manganese +143.5%
Contains more Selenium +114.3%
Contains less Sodium -80%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +750%
Contains more Iron +1222.2%
Contains more Magnesium +314.3%
Contains more Phosphorus +107.4%
Contains more Potassium +72%
Contains more Zinc +123.5%
Contains more Copper +74%
Contains more Manganese +143.5%
Contains more Selenium +114.3%
Contains less Sodium -80%

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.
Spinach
Spinach
8
:
2
Cassava
Cassava
Contains more Vitamin A +80523.1%
Contains more Vitamin E +994.7%
Contains more Vitamin B2 +391.7%
Contains more Vitamin B5 +35.5%
Contains more Vitamin B6 +175%
Contains more Folate +440.7%
Contains more Vitamin K +25878.9%
Contains more Vitamin C +110.2%
Contains more Vitamin B3 +74.3%
Equal in Vitamin B1 - 0.087
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +80523.1%
Contains more Vitamin E +994.7%
Contains more Vitamin B2 +391.7%
Contains more Vitamin B5 +35.5%
Contains more Vitamin B6 +175%
Contains more Folate +440.7%
Contains more Vitamin K +25878.9%
Contains more Vitamin C +110.2%
Contains more Vitamin B3 +74.3%
Equal in Vitamin B1 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Cassava
Cassava
Contains more Protein +118.4%
Contains more Water +52.8%
Contains more Other +191.9%
Contains more Carbs +914.9%
Equal in Fats - 0.28
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +118.4%
Contains more Water +52.8%
Contains more Other +191.9%
Contains more Carbs +914.9%
Equal in Fats - 0.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Cassava
Cassava
Contains less Saturated Fat -41.9%
Contains more Polyunsaturated fat +127.1%
Contains more Monounsaturated Fat +1150%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -41.9%
Contains more Polyunsaturated fat +127.1%
Contains more Monounsaturated Fat +1150%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Cassava Opinion
Net carbs 1.35g 36.26g Cassava
Protein 2.97g 1.36g Spinach
Fats 0.26g 0.28g Cassava
Carbs 3.75g 38.06g Cassava
Calories 23kcal 160kcal Cassava
Sugar 0.43g 1.7g Spinach
Fiber 2.4g 1.8g Spinach
Calcium 136mg 16mg Spinach
Iron 3.57mg 0.27mg Spinach
Magnesium 87mg 21mg Spinach
Phosphorus 56mg 27mg Spinach
Potassium 466mg 271mg Spinach
Sodium 70mg 14mg Cassava
Zinc 0.76mg 0.34mg Spinach
Copper 0.174mg 0.1mg Spinach
Manganese 0.935mg 0.384mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 13IU Spinach
Vitamin A RAE 524µg 1µg Spinach
Vitamin E 2.08mg 0.19mg Spinach
Vitamin C 9.8mg 20.6mg Cassava
Vitamin B1 0.095mg 0.087mg Spinach
Vitamin B2 0.236mg 0.048mg Spinach
Vitamin B3 0.49mg 0.854mg Cassava
Vitamin B5 0.145mg 0.107mg Spinach
Vitamin B6 0.242mg 0.088mg Spinach
Folate 146µg 27µg Spinach
Vitamin K 493.6µg 1.9µg Spinach
Tryptophan 0.04mg 0.019mg Spinach
Threonine 0.127mg 0.028mg Spinach
Isoleucine 0.152mg 0.027mg Spinach
Leucine 0.231mg 0.039mg Spinach
Lysine 0.182mg 0.044mg Spinach
Methionine 0.055mg 0.011mg Spinach
Phenylalanine 0.134mg 0.026mg Spinach
Valine 0.168mg 0.035mg Spinach
Histidine 0.066mg 0.02mg Spinach
Saturated Fat 0.043g 0.074g Spinach
Monounsaturated Fat 0.006g 0.075g Cassava
Polyunsaturated fat 0.109g 0.048g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
14%
Cassava
Minerals Daily Need Coverage Score
52%
Spinach
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.27g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 56mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.