Comparing Nutrients in 7 ounces Chinese Cabbage VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Cassava	3%	2%	95%

Macro Nutrients

	Chinese Cabbage	Cassava	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.33% 4.33g	58% 75.5g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	4.65% 3.37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Cassava	Recommended Dietary Allowance
Vitamin A	49% 443μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.7% 131μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.3mg	45.4% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Cassava	Recommended Dietary Allowance
Calcium	21% 208mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20% 1.6mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.5% 73.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.1% 189g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Cabbage versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chinese Cabbage vs Cassava:

• 7 ounces of Chinese Cabbage have 223 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6, 2.4 times more Vitamin B9, 2.2 times more Vitamin C and 23.9 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 2.2 times more Vitamin B1 and 1.7 times more Vitamin B3 than Raw Chinese Cabbage.
• 7 ounces of Chinese Cabbage have insufficient amounts of Vitamin B5
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Chinese Cabbage as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Chinese Cabbage vs Cassava:

• 7 ounces of Chinese Cabbage have 6.6 times more Calcium, 3 times more Iron, 1.4 times more Phosphorus, 4.6 times more Sodium and 1.6 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 4.8 times more Copper, 2.4 times more Manganese and 1.8 times more Zinc than Raw Chinese Cabbage.
• Both Chinese Cabbage and Cassava contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Chinese Cabbage lack sufficient amounts of Zinc
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Chinese Cabbage as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Cabbage have 3.2 times more Omega 3 than Cassava.
• While 7 oz of Raw Cassava contain 12.3 times more Energy, 17.5 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Fiber than Raw Chinese Cabbage.
• Both Chinese Cabbage and Cassava offer comparable quantities of Protein per seven ounces.
• 7 ounces of Chinese Cabbage provide inadequate amounts of Energy and Carbohydrate
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Chinese Cabbage as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Chinese Cabbage VS Cassava

What are the health benefits of Chinese Cabbage compared to Cassava?

Chinese cabbage, also known as Napa cabbage, is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It is low in calories and can support digestion and heart health. On the other hand, cassava is a starchy root vegetable that is high in carbohydrates and low in protein and other essential nutrients. While cassava can be a good source of energy, Chinese cabbage offers more diverse health benefits due to its nutrient profile.

Can I lose weight easier by eating more Chinese Cabbage or Cassava?

Chinese cabbage would be a better choice for weight loss as it is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Cassava, on the other hand, is higher in calories and carbohydrates, which may not be as conducive to weight loss.

Should I eat more Chinese Cabbage or more Cassava to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Chinese cabbage is low in protein, while cassava is also not a significant source of protein. For muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet. Additionally, ensure you are consuming enough calories to support your training and muscle-building goals.

What is the environmental impact of producing Chinese Cabbage compared to Cassava?

Chinese cabbage generally has a lower environmental impact compared to cassava. Chinese cabbage requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Chinese cabbage is typically grown in a shorter time frame, resulting in lower greenhouse gas emissions compared to cassava. Choosing Chinese cabbage over cassava can help reduce the environmental footprint of your diet.