Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Arborio rice
  5. Compare
  6. Arborio rice vs. Cassava

Arborio rice vs. Cassava — In-Depth Nutrition Comparison

Compare

What are the differences between arborio rice and cassava?

  • Arborio rice is higher in iron, selenium, folate, vitamin B1, and vitamin B5, yet cassava is higher in vitamin C and potassium.
  • Cassava's daily need coverage for vitamin C is 23% more.
  • Arborio rice has 11 times more selenium than cassava. While arborio rice has 7.5µg of selenium, cassava has only 0.7µg.
  • The glycemic index of arborio rice is lower.

We used Rice, white, short-grain, enriched, cooked and Cassava, raw types in this article.

Infographic

Arborio rice vs Cassava 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 IronIron +440.7%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +22.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +971.4%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +942.3%
Contains more CopperCopper +38.9%
~equal in Manganese ~0.384mg

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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 B1Vitamin B1 +88.5%
Contains more Vitamin B3Vitamin B3 +74.8%
Contains more Vitamin B5Vitamin B5 +271%
Contains more FolateFolate +118.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +49.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Cassava DV% diff.
Vitamin C 0mg 20.6mg 23%
Iron 1.46mg 0.27mg 15%
Selenium 7.5µg 0.7µg 12%
Folate 59µg 27µg 8%
Potassium 26mg 271mg 7%
Fiber 1.8g 7%
Vitamin B5 0.397mg 0.107mg 6%
Vitamin B1 0.164mg 0.087mg 6%
Vitamin B3 1.493mg 0.854mg 4%
Choline 23.7mg 4%
Magnesium 8mg 21mg 3%
Carbs 28.73g 38.06g 3%
Copper 0.072mg 0.1mg 3%
Vitamin K 1.9µg 2%
Vitamin B6 0.059mg 0.088mg 2%
Vitamin B2 0.016mg 0.048mg 2%
Protein 2.36g 1.36g 2%
Calories 130kcal 160kcal 2%
Calcium 1mg 16mg 2%
Manganese 0.357mg 0.384mg 1%
Vitamin E 0.19mg 1%
Sodium 0mg 14mg 1%
Phosphorus 33mg 27mg 1%
Zinc 0.4mg 0.34mg 1%
Fats 0.19g 0.28g 0%
Net carbs 28.73g 36.26g N/A
Sugar 1.7g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.051g 0.074g 0%
Monounsaturated fat 0.058g 0.075g 0%
Polyunsaturated fat 0.05g 0.048g 0%
Tryptophan 0.027mg 0.019mg 0%
Threonine 0.084mg 0.028mg 0%
Isoleucine 0.102mg 0.027mg 0%
Leucine 0.195mg 0.039mg 0%
Lysine 0.085mg 0.044mg 0%
Methionine 0.056mg 0.011mg 0%
Phenylalanine 0.126mg 0.026mg 0%
Valine 0.144mg 0.035mg 0%
Histidine 0.056mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 +73.5%
Contains more WaterWater +14.8%
Contains more FatsFats +47.4%
Contains more CarbsCarbs +32.5%
Contains more OtherOther +226.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 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 -31.1%
Contains more Mono. FatMonounsaturated fat +29.3%
~equal in Polyunsaturated fat ~0.048g

People also compare

Arborio rice
Arborio rice vs Glutinous rice
Glutinous rice
Arborio rice
Arborio rice vs Rye
Rye
Arborio rice
Arborio rice vs Wheat
Wheat
Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.