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  6. Cassava vs. Cauliflower

Cassava vs. Cauliflower — In-Depth Nutrition Comparison

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How are Cassava and Cauliflower different?

  • Cassava is higher in Manganese, and Copper, however, Cauliflower is richer in Vitamin C, Vitamin K, Vitamin B5, Folate, and Vitamin B6.
  • Daily need coverage for Vitamin C from Cauliflower is 31% higher.
  • Cassava contains 3 times more Copper than Cauliflower. While Cassava contains 0.1mg of Copper, Cauliflower contains only 0.039mg.

Cassava, raw and Cauliflower, raw are the varieties used in this article.

Infographic

Cassava vs Cauliflower 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.
Cassava
Cassava
6
:
4
Cauliflower
Cauliflower
Contains more Magnesium +40%
Contains less Sodium -53.3%
Contains more Zinc +25.9%
Contains more Copper +156.4%
Contains more Manganese +147.7%
Contains more Selenium +16.7%
Contains more Calcium +37.5%
Contains more Iron +55.6%
Contains more Phosphorus +63%
Contains more Potassium +10.3%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Magnesium +40%
Contains less Sodium -53.3%
Contains more Zinc +25.9%
Contains more Copper +156.4%
Contains more Manganese +147.7%
Contains more Selenium +16.7%
Contains more Calcium +37.5%
Contains more Iron +55.6%
Contains more Phosphorus +63%
Contains more Potassium +10.3%

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.
Cassava
Cassava
4
:
6
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +68.4%
Contains more Vitamin C +134%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +523.4%
Contains more Vitamin B6 +109.1%
Contains more Folate +111.1%
Contains more Vitamin K +715.8%
Cassava
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +68.4%
Contains more Vitamin C +134%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +523.4%
Contains more Vitamin B6 +109.1%
Contains more Folate +111.1%
Contains more Vitamin K +715.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
1
:
3
Cauliflower
Cauliflower
Contains more Carbs +665.8%
Contains more Protein +41.2%
Contains more Water +54.3%
Contains more Other +22.6%
Equal in Fats - 0.28
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Carbs +665.8%
Contains more Protein +41.2%
Contains more Water +54.3%
Contains more Other +22.6%
Equal in Fats - 0.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
3
:
0
Cauliflower
Cauliflower
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +120.6%
Contains more Polyunsaturated fat +54.8%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +120.6%
Contains more Polyunsaturated fat +54.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Cauliflower Opinion
Net carbs 36.26g 2.97g Cassava
Protein 1.36g 1.92g Cauliflower
Fats 0.28g 0.28g
Carbs 38.06g 4.97g Cassava
Calories 160kcal 25kcal Cassava
Fructose 0.97g Cauliflower
Sugar 1.7g 1.91g Cassava
Fiber 1.8g 2g Cauliflower
Calcium 16mg 22mg Cauliflower
Iron 0.27mg 0.42mg Cauliflower
Magnesium 21mg 15mg Cassava
Phosphorus 27mg 44mg Cauliflower
Potassium 271mg 299mg Cauliflower
Sodium 14mg 30mg Cassava
Zinc 0.34mg 0.27mg Cassava
Copper 0.1mg 0.039mg Cassava
Manganese 0.384mg 0.155mg Cassava
Selenium 0.7µg 0.6µg Cassava
Vitamin A 13IU 0IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0.08mg Cassava
Vitamin C 20.6mg 48.2mg Cauliflower
Vitamin B1 0.087mg 0.05mg Cassava
Vitamin B2 0.048mg 0.06mg Cauliflower
Vitamin B3 0.854mg 0.507mg Cassava
Vitamin B5 0.107mg 0.667mg Cauliflower
Vitamin B6 0.088mg 0.184mg Cauliflower
Folate 27µg 57µg Cauliflower
Vitamin K 1.9µg 15.5µg Cauliflower
Tryptophan 0.019mg 0.02mg Cauliflower
Threonine 0.028mg 0.076mg Cauliflower
Isoleucine 0.027mg 0.071mg Cauliflower
Leucine 0.039mg 0.106mg Cauliflower
Lysine 0.044mg 0.217mg Cauliflower
Methionine 0.011mg 0.02mg Cauliflower
Phenylalanine 0.026mg 0.065mg Cauliflower
Valine 0.035mg 0.125mg Cauliflower
Histidine 0.02mg 0.056mg Cauliflower
Saturated Fat 0.074g 0.13g Cassava
Monounsaturated Fat 0.075g 0.034g Cassava
Polyunsaturated fat 0.048g 0.031g Cassava
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Cauliflower
Low Fats diet Equal
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
14%
Cassava
30%
Cauliflower
Minerals Daily Need Coverage Score
16%
Cassava
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Cassava
Cassava is lower in glycemic index (difference - 94)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.