Cassava vs Kale: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Cassava - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Fact 1: There is More Calories in Cassava

At first glance, you can see that in cassava is much more calories than in kale.

Cassava has 160 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 227%.

In cassava and in kale most calories came from carbs.

See tables below to compare cassava with kale in details.

Fact 2: Cassava And Kale Nutrition Difference

Kale vs Cassava: Vitamins and Minerals Comparison

per 100gCassavaKale
Calories160 49
Carbohydrates38.06 g8.75 g
Fat0.28 g0.93 g
Dietary fiber1.8 g3.6 g
Protein1.36 g4.28 g
Calcium16 mg150 mg
Iron0.27 mg1.47 mg
Magnessium21 mg47 mg
Phosphorus27 mg92 mg
Potassium271 mg491 mg
Sodium14 mg38 mg
Zink0.34 mg0.56 mg
Vitaminium B1 (Thiamine)0.087 mg0.11 mg
Vitaminium B2 (riboflavin)0.048 mg0.13 mg
Vitaminium B3 (Niacin)0.854 mg1 mg
Vitaminium B60.088 mg0.271 mg
Vitaminium B9 (Folic acid)27 mg141 mg
Vitaminium C20.6 mg120 mg
Vitaminium K1.9 mg704.8 mg

Less protein in cassava

It is aslo easy to see see that in cassava is less protein than in kale.

There is 4.28g per 100g of kale and 1.36g per 100g of cassava so using simple math we can see that difference is about 215%.

More carbohydrates in cassava

In cassava is more carbohydrates than in kale.

There is 8.75g/100g of carbohydrates in kale and 38.06g/100g in cassava so let me do the math for you again - difference is about 335%.

Less fat in cassava

In cassava is less fats than in kale.

The tables above show us that there is 0.93g/100g of fats in kale and 0.28g/100g in cassava. In this case difference is about 232%.


  • Calories160
  • Carbohydrates38.06 g
  • Fat0.28 g
  • Dietary fiber1.8 g
  • Protein1.36 g
Cassava calories per:
100g | ounce | single piece | cup | half cup

Calories source

  • 95% CARBS.
  • 3% PROTEIN
  • 2% FAT


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g | ounce | handfull | cup | chopped

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT

Vitamins: kale vs cassava

Minerals: cassava vs kale

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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