Cassava vs Kale: Nutrition & Calories Compare



Cassava - calories, kcal, weight, nutrition
Cassava - calories, kcal, weight, nutrition

Cassava vs Kale
Nutrition Facts

Cassava
Serving size:
  change
one cassava (700g)cup (205g)half cup (102.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Cassava vs Kale 100g Compare


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
Potassium271 mg491 mg
Sodium14 mg38 mg
Vitaminium A13 µg9990 µg
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)0.027 mg141 mg
Vitaminium C20.6 mg120 mg
Vitaminium K0.002 µg704.8 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

160kcal

Calories source

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

Kale 100g

49kcal

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle 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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