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  6. Broccoli vs. Cassava

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 A, vitamin B5, folate, vitamin B6, iron, and phosphorus; however, cassava has more manganese and copper.
  • Daily need coverage for vitamin K for broccoli is 83% higher.
  • Cassava has 48 times less vitamin A than broccoli. Broccoli has 623 IU of vitamin A, while cassava has 13 IU.
  • Cassava has a higher glycemic index than broccoli.

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

Infographic

Broccoli vs Cassava infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +193.8%
Contains more PotassiumPotassium +16.6%
Contains more IronIron +170.4%
Contains more ZincZinc +20.6%
Contains more PhosphorusPhosphorus +144.4%
Contains more SeleniumSelenium +257.1%
Contains more CopperCopper +104.1%
Contains less SodiumSodium -57.6%
Contains more ManganeseManganese +82.9%
~equal in Magnesium ~21mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin CVitamin C +333%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin EVitamin E +310.5%
Contains more Vitamin B2Vitamin B2 +143.8%
Contains more Vitamin B5Vitamin B5 +435.5%
Contains more Vitamin B6Vitamin B6 +98.9%
Contains more Vitamin KVitamin K +5247.4%
Contains more FolateFolate +133.3%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B3Vitamin B3 +33.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Cassava DV% diff.
Vitamin K 101.6µg 1.9µg 83%
Vitamin C 89.2mg 20.6mg 76%
Carbs 6.64g 38.06g 10%
Vitamin B5 0.573mg 0.107mg 9%
Folate 63µg 27µg 9%
Manganese 0.21mg 0.384mg 8%
Vitamin B6 0.175mg 0.088mg 7%
Calories 34kcal 160kcal 6%
Iron 0.73mg 0.27mg 6%
Copper 0.049mg 0.1mg 6%
Phosphorus 66mg 27mg 6%
Vitamin B2 0.117mg 0.048mg 5%
Vitamin E 0.78mg 0.19mg 4%
Protein 2.82g 1.36g 3%
Calcium 47mg 16mg 3%
Fiber 2.6g 1.8g 3%
Vitamin A 31µg 1µg 3%
Selenium 2.5µg 0.7µg 3%
Potassium 316mg 271mg 1%
Zinc 0.41mg 0.34mg 1%
Sodium 33mg 14mg 1%
Vitamin B1 0.071mg 0.087mg 1%
Vitamin B3 0.639mg 0.854mg 1%
Choline 18.7mg 23.7mg 1%
Fructose 0.68g 1%
Protein per 100 calories 8.3g 0.85g N/A
Calories per 10 g protein 121kcal 1176kcal N/A
Weight per 100 calories 294g 63g N/A
Fats 0.37g 0.28g 0%
Net carbs 4.04g 36.26g N/A
Magnesium 21mg 21mg 0%
Sugar 1.7g 1.7g N/A
Saturated fat 0.039g 0.074g 0%
Monounsaturated fat 0.011g 0.075g 0%
Polyunsaturated fat 0.038g 0.048g 0%
Tryptophan 0.033mg 0.019mg 0%
Threonine 0.088mg 0.028mg 0%
Isoleucine 0.079mg 0.027mg 0%
Leucine 0.129mg 0.039mg 0%
Lysine 0.135mg 0.044mg 0%
Methionine 0.038mg 0.011mg 0%
Phenylalanine 0.117mg 0.026mg 0%
Valine 0.125mg 0.035mg 0%
Histidine 0.059mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +107.4%
Contains more FatsFats +32.1%
Contains more WaterWater +49.6%
Contains more OtherOther +40.3%
Contains more CarbsCarbs +473.2%

Fat Type Comparison

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

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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.