Comparing Nutrients in 7 ounces Savoy Cabbage VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Savoy Cabbage	24%	3%	73%
Cassava	3%	2%	95%

Macro Nutrients

	Savoy Cabbage	Cassava	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	9.3% 12g	58% 75.5g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	16% 6.15g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	Cassava	Recommended Dietary Allowance
Vitamin A	11% 99μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 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	39.7% 159μg	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	68.4% 61.5mg	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	2.25% 0.34mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	Cassava	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	9.92% 0.79mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	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	12% 83.3mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Savoy Cabbage VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Savoy 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 Savoy Cabbage vs Cassava:

• 7 ounces of Savoy Cabbage have 50 times more Vitamin A, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 3 times more Vitamin B9, 1.5 times more Vitamin C and 36.2 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.6 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw Savoy Cabbage.
• Both Savoy Cabbage and Cassava provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Savoy Cabbage have insufficient amounts of Vitamin B3
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Savoy 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 Savoy Cabbage vs Cassava:

• 7 ounces of Savoy Cabbage have 2.2 times more Calcium, 1.5 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.6 times more Copper, 2.1 times more Manganese and 1.3 times more Zinc than Raw Savoy Cabbage.
• Both Savoy Cabbage and Cassava contain similar levels of Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Savoy Cabbage as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Savoy Cabbage have 1.3 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 5.9 times more Energy and 6.2 times more Carbohydrate than Raw Savoy Cabbage.
• 7 ounces of Savoy Cabbage provide inadequate amounts of Energy
• Both Raw Savoy Cabbage as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Savoy Cabbage VS Cassava

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

Savoy cabbage is a nutrient-dense vegetable that is rich in vitamins C, K, and B6, as well as fiber and antioxidants. It is low in calories and can support digestive health and immune function. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of vitamins and minerals as Savoy cabbage. Overall, Savoy cabbage is a healthier option due to its higher nutrient content and health benefits.

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

You may have an easier time losing weight by incorporating more Savoy cabbage into your diet, as it is low in calories and high in fiber, which can help you feel full and satisfied. Cassava, on the other hand, is higher in calories and carbohydrates, so it may not be as effective for weight loss.

Should I eat more Savoy 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 a variety of plant-based protein sources. Both Savoy cabbage and cassava are not particularly high in protein compared to other plant-based foods. For muscle gain, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet.

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

Savoy cabbage generally has a lower environmental impact compared to cassava. Cabbage requires less water, land, and resources to grow, making it a more sustainable option. Additionally, cabbage is typically grown locally in many regions, reducing transportation emissions. Choosing cabbage over cassava can help reduce the overall environmental footprint of your diet.