Cassava vs. Asparagus — In-Depth Nutrition Comparison

Compare

A recap on the differences between cassava and asparagus

Cassava has more vitamin C, carbs, and manganese; however, asparagus is higher in vitamin K, iron, copper, vitamin B2, vitamin E, and folate.
Asparagus covers your daily vitamin K needs 33% more than cassava.
Asparagus contains 10 times less carbs than cassava. Cassava contains 38.06g of carbs, while asparagus contains 3.88g.
The glycemic index of cassava is higher.

Food varieties used in this article are Cassava, raw and Asparagus, raw.

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cassava

Asparagus

Contains more MagnesiumMagnesium	+50%
Contains more PotassiumPotassium	+34.2%
Contains more ManganeseManganese	+143%

Contains more CalciumCalcium	+50%
Contains more IronIron	+692.6%
Contains more CopperCopper	+89%
Contains more ZincZinc	+58.8%
Contains more PhosphorusPhosphorus	+92.6%
Contains less SodiumSodium	-85.7%
Contains more SeleniumSelenium	+228.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cassava

Asparagus

Contains more Vitamin CVitamin C

+267.9%

Contains more Vitamin AVitamin A	+3700%
Contains more Vitamin EVitamin E	+494.7%
Contains more Vitamin B1Vitamin B1	+64.4%
Contains more Vitamin B2Vitamin B2	+193.8%
Contains more Vitamin B3Vitamin B3	+14.5%
Contains more Vitamin B5Vitamin B5	+156.1%
Contains more Vitamin KVitamin K	+2089.5%
Contains more FolateFolate	+92.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.091mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	1.9µg	41.6µg	33%
Iron	0.27mg	2.14mg	23%
Vitamin C	20.6mg	5.6mg	17%
Carbs	38.06g	3.88g	11%
Copper	0.1mg	0.189mg	10%
Manganese	0.384mg	0.158mg	10%
Calories	160kcal	20kcal	7%
Vitamin B2	0.048mg	0.141mg	7%
Vitamin E	0.19mg	1.13mg	6%
Folate	27µg	52µg	6%
Vitamin B1	0.087mg	0.143mg	5%
Phosphorus	27mg	52mg	4%
Vitamin A	1µg	38µg	4%
Selenium	0.7µg	2.3µg	3%
Vitamin B5	0.107mg	0.274mg	3%
Protein	1.36g	2.2g	2%
Magnesium	21mg	14mg	2%
Potassium	271mg	202mg	2%
Zinc	0.34mg	0.54mg	2%
Calcium	16mg	24mg	1%
Fiber	1.8g	2.1g	1%
Sodium	14mg	2mg	1%
Vitamin B3	0.854mg	0.978mg	1%
Choline	23.7mg	16mg	1%
Fructose		1g	1%
Protein per 100 calories	0.85g	11g	N/A
Calories per 10 g protein	1176kcal	91kcal	N/A
Weight per 100 calories	63g	500g	N/A
Fats	0.28g	0.12g	0%
Net carbs	36.26g	1.78g	N/A
Sugar	1.7g	1.88g	N/A
Vitamin B6	0.088mg	0.091mg	0%
Saturated fat	0.074g	0.04g	0%
Monounsaturated fat	0.075g	0g	0%
Polyunsaturated fat	0.048g	0.05g	0%
Tryptophan	0.019mg	0.027mg	0%
Threonine	0.028mg	0.084mg	0%
Isoleucine	0.027mg	0.075mg	0%
Leucine	0.039mg	0.128mg	0%
Lysine	0.044mg	0.104mg	0%
Methionine	0.011mg	0.031mg	0%
Phenylalanine	0.026mg	0.075mg	0%
Valine	0.035mg	0.115mg	0%
Histidine	0.02mg	0.049mg	0%