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Cassava vs Broccoli - In-Depth Nutrition Comparison

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The main differences between Cassava and Broccoli

  • Cassava has more Manganese, and Copper, however Broccoli has more Vitamin K, Vitamin C, Vitamin B5, Folate, Vitamin B6, Iron, Phosphorus, and Vitamin B2.
  • Daily need coverage for Vitamin K from Broccoli is 83% higher.
  • Broccoli has 2 times less Copper than Cassava. Cassava has 0.1mg of Copper, while Broccoli has 0.049mg.

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

Infographic

Cassava vs Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -57.6%
Contains more Copper +104.1%
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%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains less Sodium -57.6%
Contains more Copper +104.1%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +22.5%
Contains more Vitamin B3 +33.6%
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%
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%
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%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B3 +33.6%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Broccoli
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 Cassava Broccoli Opinion
Net carbs 36.26g 4.04g Cassava
Protein 1.36g 2.82g Broccoli
Fats 0.28g 0.37g Broccoli
Carbs 38.06g 6.64g Cassava
Calories 160kcal 34kcal Cassava
Starch g 0g Broccoli
Fructose g 0.68g Broccoli
Sugar 1.7g 1.7g
Fiber 1.8g 2.6g Broccoli
Calcium 16mg 47mg Broccoli
Iron 0.27mg 0.73mg Broccoli
Magnesium 21mg 21mg
Phosphorus 27mg 66mg Broccoli
Potassium 271mg 316mg Broccoli
Sodium 14mg 33mg Cassava
Zinc 0.34mg 0.41mg Broccoli
Copper 0.1mg 0.049mg Cassava
Vitamin A 13IU 623IU Broccoli
Vitamin E 0.19mg 0.78mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 89.2mg Broccoli
Vitamin B1 0.087mg 0.071mg Cassava
Vitamin B2 0.048mg 0.117mg Broccoli
Vitamin B3 0.854mg 0.639mg Cassava
Vitamin B5 0.107mg 0.573mg Broccoli
Vitamin B6 0.088mg 0.175mg Broccoli
Folate 27µg 63µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 101.6µg Broccoli
Tryptophan 0.019mg 0.033mg Broccoli
Threonine 0.028mg 0.088mg Broccoli
Isoleucine 0.027mg 0.079mg Broccoli
Leucine 0.039mg 0.129mg Broccoli
Lysine 0.044mg 0.135mg Broccoli
Methionine 0.011mg 0.038mg Broccoli
Phenylalanine 0.026mg 0.117mg Broccoli
Valine 0.035mg 0.125mg Broccoli
Histidine 0.02mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.039g Broccoli
Monounsaturated Fat 0.075g 0.011g Cassava
Polyunsaturated fat 0.048g 0.038g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
65
Broccoli
Mineral Summary Score
14
Cassava
18
Broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cassava
17%
Broccoli
Carbohydrates
38%
Cassava
7%
Broccoli
Fats
1%
Cassava
2%
Broccoli

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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