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  6. Cassava vs. Arborio rice

Cassava vs. Arborio rice — In-Depth Nutrition Comparison

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What are the differences between cassava and arborio rice?

  • Cassava is higher in vitamin C and potassium, yet arborio rice is higher in iron, selenium, folate, vitamin B1, and vitamin B5.
  • Cassava's daily need coverage for vitamin C is 23% more.
  • Cassava has 10 times more potassium than arborio rice. While cassava has 271mg of potassium, arborio rice has only 26mg.
  • The glycemic index of arborio rice is lower.

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

Infographic

Cassava vs Arborio rice 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +942.3%
Contains more CopperCopper +38.9%
Contains more IronIron +440.7%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +22.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +971.4%
~equal in Manganese ~0.357mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more FatsFats +47.4%
Contains more CarbsCarbs +32.5%
Contains more OtherOther +226.3%
Contains more ProteinProtein +73.5%
Contains more WaterWater +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +29.3%
Contains less Sat. FatSaturated fat -31.1%
~equal in Polyunsaturated fat ~0.05g

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.