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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 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +55.6%
Contains more Calcium +37.5%
Contains more Potassium +10.3%
Contains more Phosphorus +63%
Contains more Magnesium +40%
Contains more Copper +156.4%
Contains more Zinc +25.9%
Contains less Sodium -53.3%
Equal in Potassium - 271
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +55.6%
Contains more Calcium +37.5%
Contains more Potassium +10.3%
Contains more Phosphorus +63%
Contains more Magnesium +40%
Contains more Copper +156.4%
Contains more Zinc +25.9%
Contains less Sodium -53.3%
Equal in Potassium - 271

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 C +134%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +523.4%
Contains more Vitamin B6 +109.1%
Contains more Vitamin K +715.8%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +68.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin C +134%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +523.4%
Contains more Vitamin B6 +109.1%
Contains more Vitamin K +715.8%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +68.4%

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
30
Cauliflower
14
Cassava
Mineral Summary Score
13
Cauliflower
14
Cassava

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
12%
Cauliflower
8%
Cassava
Carbohydrates
5%
Cauliflower
38%
Cassava
Fats
1%
Cauliflower
1%
Cassava

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.
Cauliflower Cassava
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Cauliflower Cassava Opinion
Calories 25 160 Cassava
Protein 1.92 1.36 Cauliflower
Fats 0.28 0.28
Vitamin C 48.2 20.6 Cauliflower
Net carbs 2.9700000286102295 36.2599983215332 Cassava
Carbs 4.97 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.27 Cauliflower
Calcium 22 16 Cauliflower
Potassium 299 271 Cauliflower
Magnesium 15 21 Cassava
Sugar 1.91 1.7 Cassava
Fiber 2 1.8 Cauliflower
Copper 0.039 0.1 Cassava
Zinc 0.27 0.34 Cassava
Starch
Phosphorus 44 27 Cauliflower
Sodium 30 14 Cassava
Vitamin A 0 13 Cassava
Vitamin E 0.08 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.05 0.087 Cassava
Vitamin B2 0.06 0.048 Cauliflower
Vitamin B3 0.507 0.854 Cassava
Vitamin B5 0.667 0.107 Cauliflower
Vitamin B6 0.184 0.088 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 1.9 Cauliflower
Folate 57 27 Cauliflower
Trans Fat 0 0
Saturated Fat 0.13 0.074 Cassava
Monounsaturated Fat 0.034 0.075 Cassava
Polyunsaturated fat 0.031 0.048 Cassava
Tryptophan 0.02 0.019 Cauliflower
Threonine 0.076 0.028 Cauliflower
Isoleucine 0.071 0.027 Cauliflower
Leucine 0.106 0.039 Cauliflower
Lysine 0.217 0.044 Cauliflower
Methionine 0.02 0.011 Cauliflower
Phenylalanine 0.065 0.026 Cauliflower
Valine 0.125 0.035 Cauliflower
Histidine 0.056 0.02 Cauliflower
Fructose 0.97 Cauliflower

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. 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.