Cassava vs Kale: Nutrition & Calories Compare


Cassava vs Kale
Nutrition Facts
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Cassava vs Kale 100g Compare
per 100g | Cassava | Kale |
---|---|---|
Calories | 160 | 49 |
Carbohydrates | 38.06 g | 8.75 g |
Fat | 0.28 g | 0.93 g |
Dietary fiber | 1.8 g | 3.6 g |
Protein | 1.36 g | 4.28 g |
Calcium | 16 mg | 150 mg |
Iron | 0.27 mg | 1.47 mg |
Magnessium | 21 mg | 47 mg |
Potassium | 271 mg | 491 mg |
Sodium | 14 mg | 38 mg |
Vitaminium A | 13 µg | 9990 µg |
Vitaminium B1 (Thiamine) | 0.087 mg | 0.11 mg |
Vitaminium B2 (riboflavin) | 0.048 mg | 0.13 mg |
Vitaminium B3 (Niacin) | 0.854 mg | 1 mg |
Vitaminium B6 | 0.088 mg | 0.271 mg |
Vitaminium B9 (Folic acid) | 0.027 mg | 141 mg |
Vitaminium C | 20.6 mg | 120 mg |
Vitaminium K | 0.002 µg | 704.8 µg |
Exploring the Nutritional Profiles of Cassava and Kale
When it comes to choosing the right foods for a balanced diet, understanding the nutritional value of your options is key. Two foods that often come up in discussions about healthy eating are cassava and kale. Each has its unique set of benefits, but how do they compare? Let's dive into some interesting facts about both before we look at their nutritional content.
A Glimpse into Cassava and Kale
Cassava, also known as yuca or manioc, is a root vegetable native to South America. It's a staple food in many parts of the world due to its versatility and carbohydrate content. What makes cassava stand out is its ability to grow in conditions where other crops may not thrive, making it a critical food source in many developing countries.
Kale, on the other hand, is a leafy green vegetable that belongs to the cabbage family. It has gained popularity in recent years as a "superfood" due to its high nutrient density. Kale is packed with vitamins, minerals, and antioxidants, making it one of the healthiest vegetables you can eat.
Nutritional Breakdown: Cassava vs. Kale
When comparing the nutritional content of cassava and kale, it's important to consider what you're looking for in your diet. Are you in need of more carbohydrates for energy, or are you looking for nutrient-dense foods to enhance your overall health? Here's how they stack up in terms of nutritional value:
- Calories: Cassava has significantly more calories than kale, with 160 calories per serving compared to kale's 49.
- Carbohydrates: Cassava is a high-carb food, offering 38.06g per serving, while kale provides just 8.75g.
- Fiber: Kale leads in fiber content with 3.6g per serving, doubling cassava's 1.8g.
- Protein: Kale also has more protein, with 4.28g per serving compared to cassava's 1.36g.
- Vitamins and Minerals: Kale is a powerhouse of vitamins and minerals, significantly outperforming cassava in vitamin A, vitamin C, calcium, iron, and vitamin K content.
However, it's worth noting that cassava is an excellent source of energy due to its high carbohydrate content. It's also gluten-free, making it a suitable option for those with gluten sensitivities or celiac disease.
Which One Should You Choose?
The choice between cassava and kale ultimately depends on your dietary needs and preferences. If you're looking for an energy-rich food that can serve as a staple in your meals, cassava is a great choice. On the other hand, if you're aiming to increase your intake of vitamins, minerals, and antioxidants, kale is the way to go.
Remember, a balanced diet is about variety and moderation. Including both cassava and kale in your diet can provide a wide range of nutrients beneficial for your health. Whether you're enjoying a hearty cassava dish or a fresh kale salad, you're making a choice that supports your nutritional well-being.
Cassava 100g
160kcalCalories source
- 95% CARBS.
- 3% PROTEIN
- 2% FAT
Kale 100g
49kcalCalories source
- 58% CARBS
- 28% PROTEIN
- 14% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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