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  6. Cassava vs. Endive

Cassava vs. Endive — In-Depth Nutrition Comparison

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What are the differences between cassava and endive?

  • Cassava is higher in vitamin C and vitamin B6, yet endive is higher in vitamin K, vitamin A, folate, vitamin B5, iron, and fiber.
  • Endive's daily need coverage for vitamin K is 191% more.
  • Cassava has 4 times more vitamin B6 than endive. While cassava has 0.088mg of vitamin B6, endive has only 0.02mg.
  • The glycemic index of endive is lower.

We used Cassava, raw and Endive, raw types in this article.

Infographic

Cassava vs Endive 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Endive
Endive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +40%
Contains less SodiumSodium -36.4%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +15.9%
Contains more IronIron +207.4%
Contains more ZincZinc +132.4%
~equal in Copper ~0.099mg
~equal in Phosphorus ~28mg
~equal in Manganese ~0.42mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Endive
Endive
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Contains more Vitamin CVitamin C +216.9%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin B6Vitamin B6 +340%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin EVitamin E +131.6%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more Vitamin B5Vitamin B5 +741.1%
Contains more Vitamin KVitamin K +12057.9%
Contains more FolateFolate +425.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Endive DV% diff.
Vitamin K 1.9µg 231µg 191%
Folate 27µg 142µg 29%
Vitamin C 20.6mg 6.5mg 16%
Vitamin B5 0.107mg 0.9mg 16%
Carbs 38.06g 3.35g 12%
Vitamin A 1µg 108µg 12%
Calories 160kcal 17kcal 7%
Iron 0.27mg 0.83mg 7%
Fiber 1.8g 3.1g 5%
Vitamin B6 0.088mg 0.02mg 5%
Calcium 16mg 52mg 4%
Zinc 0.34mg 0.79mg 4%
Vitamin B3 0.854mg 0.4mg 3%
Vitamin E 0.19mg 0.44mg 2%
Manganese 0.384mg 0.42mg 2%
Vitamin B2 0.048mg 0.075mg 2%
Magnesium 21mg 15mg 1%
Potassium 271mg 314mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B1 0.087mg 0.08mg 1%
Choline 23.7mg 16.8mg 1%
Protein 1.36g 1.25g 0%
Protein per 100 calories 0.85g 7.4g N/A
Calories per 10 g protein 1176kcal 136kcal N/A
Weight per 100 calories 63g 588g N/A
Fats 0.28g 0.2g 0%
Net carbs 36.26g 0.25g N/A
Sugar 1.7g 0.25g N/A
Copper 0.1mg 0.099mg 0%
Phosphorus 27mg 28mg 0%
Sodium 14mg 22mg 0%
Saturated fat 0.074g 0.048g 0%
Monounsaturated fat 0.075g 0.004g 0%
Polyunsaturated fat 0.048g 0.087g 0%
Tryptophan 0.019mg 0.005mg 0%
Threonine 0.028mg 0.05mg 0%
Isoleucine 0.027mg 0.072mg 0%
Leucine 0.039mg 0.098mg 0%
Lysine 0.044mg 0.063mg 0%
Methionine 0.011mg 0.014mg 0%
Phenylalanine 0.026mg 0.053mg 0%
Valine 0.035mg 0.063mg 0%
Histidine 0.02mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Endive
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more FatsFats +40%
Contains more CarbsCarbs +1036.1%
Contains more WaterWater +57.2%
Contains more OtherOther +127.4%
~equal in Protein ~1.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Endive
Endive
2
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +1775%
Contains less Sat. FatSaturated fat -35.1%
Contains more Poly. FatPolyunsaturated fat +81.3%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.