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Broccoli vs. Cassava — In-Depth Nutrition Comparison

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The main differences between Broccoli and Cassava

  • Broccoli has more Vitamin K, Vitamin C, Vitamin B5, Folate, Vitamin B6, Iron, Phosphorus, and Vitamin B2, however, Cassava has more Manganese, and Copper.
  • Daily need coverage for Vitamin K from Broccoli is 83% higher.
  • Cassava has 5 times less Vitamin B5 than Broccoli. Broccoli has 0.573mg of Vitamin B5, while Cassava has 0.107mg.

Food types used in this article are Broccoli, raw and Cassava, raw.

Infographic

Broccoli vs Cassava infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +193.8%
Contains more Iron +170.4%
Contains more Phosphorus +144.4%
Contains more Potassium +16.6%
Contains more Zinc +20.6%
Contains more Selenium +257.1%
Contains less Sodium -57.6%
Contains more Copper +104.1%
Contains more Manganese +82.9%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +193.8%
Contains more Iron +170.4%
Contains more Phosphorus +144.4%
Contains more Potassium +16.6%
Contains more Zinc +20.6%
Contains more Selenium +257.1%
Contains less Sodium -57.6%
Contains more Copper +104.1%
Contains more Manganese +82.9%
Equal in Magnesium - 21

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +4692.3%
Contains more Vitamin E +310.5%
Contains more Vitamin C +333%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B5 +435.5%
Contains more Vitamin B6 +98.9%
Contains more Folate +133.3%
Contains more Vitamin K +5247.4%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B3 +33.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +4692.3%
Contains more Vitamin E +310.5%
Contains more Vitamin C +333%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B5 +435.5%
Contains more Vitamin B6 +98.9%
Contains more Folate +133.3%
Contains more Vitamin K +5247.4%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B3 +33.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +107.4%
Contains more Fats +32.1%
Contains more Water +49.6%
Contains more Other +40.3%
Contains more Carbs +473.2%
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +107.4%
Contains more Fats +32.1%
Contains more Water +49.6%
Contains more Other +40.3%
Contains more Carbs +473.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.3%
Contains more Monounsaturated Fat +581.8%
Contains more Polyunsaturated fat +26.3%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -47.3%
Contains more Monounsaturated Fat +581.8%
Contains more Polyunsaturated fat +26.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Cassava
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Cassava Opinion
Net carbs 4.04g 36.26g Cassava
Protein 2.82g 1.36g Broccoli
Fats 0.37g 0.28g Broccoli
Carbs 6.64g 38.06g Cassava
Calories 34kcal 160kcal Cassava
Fructose 0.68g Broccoli
Sugar 1.7g 1.7g
Fiber 2.6g 1.8g Broccoli
Calcium 47mg 16mg Broccoli
Iron 0.73mg 0.27mg Broccoli
Magnesium 21mg 21mg
Phosphorus 66mg 27mg Broccoli
Potassium 316mg 271mg Broccoli
Sodium 33mg 14mg Cassava
Zinc 0.41mg 0.34mg Broccoli
Copper 0.049mg 0.1mg Cassava
Manganese 0.21mg 0.384mg Cassava
Selenium 2.5µg 0.7µg Broccoli
Vitamin A 623IU 13IU Broccoli
Vitamin A RAE 31µg 1µg Broccoli
Vitamin E 0.78mg 0.19mg Broccoli
Vitamin C 89.2mg 20.6mg Broccoli
Vitamin B1 0.071mg 0.087mg Cassava
Vitamin B2 0.117mg 0.048mg Broccoli
Vitamin B3 0.639mg 0.854mg Cassava
Vitamin B5 0.573mg 0.107mg Broccoli
Vitamin B6 0.175mg 0.088mg Broccoli
Folate 63µg 27µg Broccoli
Vitamin K 101.6µg 1.9µg Broccoli
Tryptophan 0.033mg 0.019mg Broccoli
Threonine 0.088mg 0.028mg Broccoli
Isoleucine 0.079mg 0.027mg Broccoli
Leucine 0.129mg 0.039mg Broccoli
Lysine 0.135mg 0.044mg Broccoli
Methionine 0.038mg 0.011mg Broccoli
Phenylalanine 0.117mg 0.026mg Broccoli
Valine 0.125mg 0.035mg Broccoli
Histidine 0.059mg 0.02mg Broccoli
Saturated Fat 0.039g 0.074g Broccoli
Monounsaturated Fat 0.011g 0.075g Cassava
Polyunsaturated fat 0.038g 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
14%
Cassava
Minerals Daily Need Coverage Score
19%
Broccoli
16%
Cassava

Comparison summary

Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 19mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (1.7 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.