Cassava vs Cauliflower: Calories & Nutrition Showdown



Cassava - calories, kcal, weight, nutrition
Cassava - calories, kcal, weight, nutrition

Cassava vs Cauliflower
Nutrition Facts

Cassava
Serving size:
  change
one cassava (700g)cup (205g)half cup (102.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Cauliflower
Serving size:
  change
one cauliflower (880g)cup (105g)half cup (52.5g)1 floret (35g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Cassava vs Cauliflower 100g Compare


per 100gCassavaCauliflower
Calories160 25
Carbohydrates38.06 g4.97 g
Fat0.28 g0.28 g
Dietary fiber1.8 g2 g
Protein1.36 g1.92 g
Calcium16 mg22 mg
Iron0.27 mg0.42 mg
Magnessium21 mg15 mg
Potassium271 mg299 mg
Sodium14 mg30 mg
Vitaminium B1 (Thiamine)0.087 mg0.05 mg
Vitaminium B2 (riboflavin)0.048 mg0.06 mg
Vitaminium B3 (Niacin)0.854 mg0.507 mg
Vitaminium B60.088 mg0.184 mg
Vitaminium B9 (Folic acid)0.027 mg57 mg
Vitaminium C20.6 mg48.2 mg
Vitaminium E0.19 mg0.08 mg
Vitaminium K0.002 µg15.5 µg

Exploring the Nutritional Profiles of Cassava and Cauliflower

When it comes to choosing between cassava and cauliflower, many might not realize how different these two foods are, not just in taste and texture but also in their nutritional offerings. Cassava, a starchy tuber, and cauliflower, a cruciferous vegetable, both have their unique places in cuisines around the world. Before diving into a comparison of their nutritional values, let's unearth some fascinating facts about these versatile ingredients.

A Glimpse into Cassava and Cauliflower

Cassava, also known as yuca or manioc, is a root vegetable native to South America. It's a crucial source of carbohydrates in many tropical and subtropical regions. Interestingly, cassava can be transformed into various forms, including flour, tapioca, and even chips. However, it's essential to consume cassava properly prepared, as it contains cyanide compounds that can be toxic if ingested raw or undercooked.

Cauliflower, on the other hand, is beloved for its versatility. It can be roasted, steamed, mashed, or even used as a low-carb substitute for rice and pizza crust. Beyond its culinary flexibility, cauliflower is also lauded for its potential health benefits, including its high content of vitamins C and K and its role in reducing the risk of chronic diseases.

Nutritional Breakdown: Cassava vs. Cauliflower

When comparing the nutritional content of cassava and cauliflower, the differences are quite stark, reflecting their diverse roles in diets. Here's a closer look at how these two stack up in terms of key nutritional metrics:

  • Calories: Cassava is significantly higher in calories, with 160 calories per 100 grams, compared to cauliflower's modest 25 calories.
  • Carbohydrates: Cassava is a carb powerhouse at 38.06 grams, while cauliflower offers a low-carb profile of just 4.97 grams.
  • Fiber: Both foods contribute to your daily fiber intake, with cassava providing 1.8 grams and cauliflower slightly more at 2 grams.
  • Vitamins and Minerals: Cauliflower takes the lead in vitamins C, K, and B6, and also offers more calcium and potassium than cassava. Cassava, however, is not without its merits, providing a modest amount of vitamin C and magnesium.

Which One Should You Choose?

The decision between cassava and cauliflower ultimately boils down to your dietary needs and culinary preferences. If you're looking for a low-calorie, nutrient-rich option to support a healthy lifestyle, cauliflower might be your best bet. Its low carbohydrate content also makes it a favorite among those following ketogenic and low-carb diets. On the other hand, cassava, with its higher calorie and carb content, can be an excellent energy source for athletes and those needing a calorie-dense diet.

In summary, both cassava and cauliflower offer unique nutritional benefits and culinary uses. Whether you're whipping up a batch of tapioca pudding or roasting some cauliflower steaks, incorporating a variety of foods into your diet is key to receiving a broad spectrum of nutrients. So, why not enjoy both, depending on your nutritional needs and taste preferences?

Cassava 100g

160kcal

Calories source

  • 95% CARBS.
  • 3% PROTEIN
  • 2% FAT

Cauliflower 100g

25kcal

Calories source

  • 66% CARBS
  • 26% PROTEIN
  • 8% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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