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  6. Endive vs. Cassava

Endive vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between endive and cassava?

  • Endive is higher in vitamin K, vitamin A, folate, vitamin B5, iron, and fiber, yet cassava is higher in vitamin C and vitamin B6.
  • Endive's daily need coverage for vitamin K is 191% more.
  • Endive has 167 times more vitamin A than cassava. While endive has 2167 IU of vitamin A, cassava has only 13 IU.
  • The glycemic index of endive is lower.

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

Infographic

Endive 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.
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%
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 +225%
Contains more PotassiumPotassium +15.9%
Contains more IronIron +207.4%
Contains more ZincZinc +132.4%
Contains more MagnesiumMagnesium +40%
Contains less SodiumSodium -36.4%
Contains more SeleniumSelenium +250%
~equal in Copper ~0.1mg
~equal in Phosphorus ~27mg
~equal in Manganese ~0.384mg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +216.9%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin B6Vitamin B6 +340%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +57.2%
Contains more OtherOther +127.4%
Contains more FatsFats +40%
Contains more CarbsCarbs +1036.1%
~equal in Protein ~1.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -35.1%
Contains more Poly. FatPolyunsaturated fat +81.3%
Contains more Mono. FatMonounsaturated fat +1775%

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