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  6. Cassava vs. Broccoli

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 A, vitamin B5, folate, vitamin B6, iron, and phosphorus.
  • Daily need coverage for vitamin K for broccoli is 83% higher.
  • Broccoli has 2 times less copper than cassava. Cassava has 0.1mg of copper, while broccoli has 0.049mg.
  • Cassava has a higher glycemic index than broccoli.

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

Infographic

Cassava vs Broccoli 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% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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%
Contains more CopperCopper +104.1%
Contains less SodiumSodium -57.6%
Contains more ManganeseManganese +82.9%
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%
~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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
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%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B3Vitamin B3 +33.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. 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.