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  6. Cauliflower vs. Cassava

Cauliflower vs. Cassava — In-Depth Nutrition Comparison

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How are cauliflower and cassava different?

  • Cauliflower is higher in vitamin C, vitamin K, vitamin B5, folate, and vitamin B6; however, cassava is richer in manganese and copper.
  • Daily need coverage for vitamin C for cauliflower is 31% higher.
  • Cauliflower contains 8 times more vitamin K than cassava. While cauliflower contains 15.5µg of vitamin K, cassava contains only 1.9µg.

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

Infographic

Cauliflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +37.5%
Contains more IronIron +55.6%
Contains more PhosphorusPhosphorus +63%
Contains more MagnesiumMagnesium +40%
Contains more CopperCopper +156.4%
Contains more ZincZinc +25.9%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +147.7%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~271mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin CVitamin C +134%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B5Vitamin B5 +523.4%
Contains more Vitamin B6Vitamin B6 +109.1%
Contains more Vitamin KVitamin K +715.8%
Contains more FolateFolate +111.1%
Contains more CholineCholine +86.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +74%
Contains more Vitamin B3Vitamin B3 +68.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Cassava DV% diff.
Vitamin C 48.2mg 20.6mg 31%
Carbs 4.97g 38.06g 11%
Vitamin K 15.5µg 1.9µg 11%
Vitamin B5 0.667mg 0.107mg 11%
Manganese 0.155mg 0.384mg 10%
Folate 57µg 27µg 8%
Calories 25kcal 160kcal 7%
Vitamin B6 0.184mg 0.088mg 7%
Copper 0.039mg 0.1mg 7%
Choline 44.3mg 23.7mg 4%
Vitamin B1 0.05mg 0.087mg 3%
Iron 0.42mg 0.27mg 2%
Vitamin B3 0.507mg 0.854mg 2%
Phosphorus 44mg 27mg 2%
Fructose 0.97g 1%
Protein 1.92g 1.36g 1%
Vitamin B2 0.06mg 0.048mg 1%
Vitamin E 0.08mg 0.19mg 1%
Sodium 30mg 14mg 1%
Zinc 0.27mg 0.34mg 1%
Fiber 2g 1.8g 1%
Potassium 299mg 271mg 1%
Calcium 22mg 16mg 1%
Magnesium 15mg 21mg 1%
Fats 0.28g 0.28g 0%
Net carbs 2.97g 36.26g N/A
Sugar 1.91g 1.7g N/A
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.13g 0.074g 0%
Monounsaturated fat 0.034g 0.075g 0%
Polyunsaturated fat 0.031g 0.048g 0%
Tryptophan 0.02mg 0.019mg 0%
Threonine 0.076mg 0.028mg 0%
Isoleucine 0.071mg 0.027mg 0%
Leucine 0.106mg 0.039mg 0%
Lysine 0.217mg 0.044mg 0%
Methionine 0.02mg 0.011mg 0%
Phenylalanine 0.065mg 0.026mg 0%
Valine 0.125mg 0.035mg 0%
Histidine 0.056mg 0.02mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +41.2%
Contains more WaterWater +54.3%
Contains more OtherOther +22.6%
Contains more CarbsCarbs +665.8%
~equal in Fats ~0.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -43.1%
Contains more Mono. FatMonounsaturated fat +120.6%
Contains more Poly. FatPolyunsaturated fat +54.8%

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