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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 Calcium +37.5%
Contains more Iron +55.6%
Contains more Phosphorus +63%
Contains more Potassium +10.3%
Contains more Magnesium +40%
Contains less Sodium -53.3%
Contains more Zinc +25.9%
Contains more Copper +156.4%
Equal in Potassium - 271
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +37.5%
Contains more Iron +55.6%
Contains more Phosphorus +63%
Contains more Potassium +10.3%
Contains more Magnesium +40%
Contains less Sodium -53.3%
Contains more Zinc +25.9%
Contains more Copper +156.4%
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 Folate +111.1%
Contains more Vitamin K +715.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +68.4%
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +68.4%

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.
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

All nutrients comparison - raw data values

Nutrient Cauliflower Cassava Opinion
Net carbs 2.97g 36.26g Cassava
Protein 1.92g 1.36g Cauliflower
Fats 0.28g 0.28g
Carbs 4.97g 38.06g Cassava
Calories 25kcal 160kcal Cassava
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 1.7g Cassava
Fiber 2g 1.8g Cauliflower
Calcium 22mg 16mg Cauliflower
Iron 0.42mg 0.27mg Cauliflower
Magnesium 15mg 21mg Cassava
Phosphorus 44mg 27mg Cauliflower
Potassium 299mg 271mg Cauliflower
Sodium 30mg 14mg Cassava
Zinc 0.27mg 0.34mg Cassava
Copper 0.039mg 0.1mg Cassava
Vitamin A 0IU 13IU Cassava
Vitamin E 0.08mg 0.19mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 20.6mg Cauliflower
Vitamin B1 0.05mg 0.087mg Cassava
Vitamin B2 0.06mg 0.048mg Cauliflower
Vitamin B3 0.507mg 0.854mg Cassava
Vitamin B5 0.667mg 0.107mg Cauliflower
Vitamin B6 0.184mg 0.088mg Cauliflower
Folate 57µg 27µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 1.9µg Cauliflower
Tryptophan 0.02mg 0.019mg Cauliflower
Threonine 0.076mg 0.028mg Cauliflower
Isoleucine 0.071mg 0.027mg Cauliflower
Leucine 0.106mg 0.039mg Cauliflower
Lysine 0.217mg 0.044mg Cauliflower
Methionine 0.02mg 0.011mg Cauliflower
Phenylalanine 0.065mg 0.026mg Cauliflower
Valine 0.125mg 0.035mg Cauliflower
Histidine 0.056mg 0.02mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.074g Cassava
Monounsaturated Fat 0.034g 0.075g Cassava
Polyunsaturated fat 0.031g 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Cassava
Low Fats diet Equal
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
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

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

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.