Asparagus vs. Cassava — In-Depth Nutrition Comparison

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A recap on the differences between asparagus and cassava

Asparagus has more vitamin K, iron, copper, vitamin B2, vitamin E, and folate; however, cassava is higher in vitamin C, carbs, and manganese.
Asparagus covers your daily vitamin K needs 33% more than cassava.
Cassava contains 8 times less iron than asparagus. Asparagus contains 2.14mg of iron, while cassava contains 0.27mg.
The glycemic index of cassava is higher.

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

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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.

Asparagus

Cassava

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%

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

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.

Asparagus

Cassava

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%

Contains more Vitamin CVitamin C

+267.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.088mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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