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Cassava vs. Wheat Bread — In-Depth Nutrition Comparison

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How are cassava and wheat Bread different?

  • Cassava is higher in vitamin C; however, wheat Bread is richer in selenium, iron, manganese, vitamin B3, vitamin B1, vitamin B2, phosphorus, and calcium.
  • Daily need coverage for selenium for wheat Bread is 59% higher.
  • Cassava contains 103 times more vitamin C than wheat Bread. While cassava contains 20.6mg of vitamin C, wheat Bread contains only 0.2mg.
  • Cassava has less sodium.
  • Wheat Bread has a lower glycemic index (60) than cassava (94).

Cassava, raw and Bread, wheat, toasted are the varieties used in this article.

Infographic

Cassava vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +21.5%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +181%
Contains more CalciumCalcium +931.3%
Contains more IronIron +1414.8%
Contains more CopperCopper +98%
Contains more ZincZinc +332.4%
Contains more PhosphorusPhosphorus +596.3%
Contains more ManganeseManganese +258.6%
Contains more SeleniumSelenium +4671.4%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +10200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin B1Vitamin B1 +404.6%
Contains more Vitamin B2Vitamin B2 +695.8%
Contains more Vitamin B3Vitamin B3 +631.9%
Contains more Vitamin B5Vitamin B5 +326.2%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +218.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~22.1mg

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +146.3%
Contains more ProteinProtein +852.9%
Contains more FatsFats +1425%
Contains more CarbsCarbs +46.5%
Contains more OtherOther +346.8%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +1258.7%
Contains more Poly. FatPolyunsaturated fat +3483.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Wheat Bread
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cassava Wheat Bread DV% diff.
Selenium 0.7µg 33.4µg 59%
Iron 0.27mg 4.09mg 48%
Manganese 0.384mg 1.377mg 43%
Vitamin B3 0.854mg 6.25mg 34%
Vitamin B1 0.087mg 0.439mg 29%
Sodium 14mg 601mg 26%
Vitamin B2 0.048mg 0.382mg 26%
Vitamin C 20.6mg 0.2mg 23%
Protein 1.36g 12.96g 23%
Phosphorus 27mg 188mg 23%
Folate 27µg 86µg 15%
Calcium 16mg 165mg 15%
Fiber 1.8g 4.7g 12%
Polyunsaturated fat 0.048g 1.72g 11%
Copper 0.1mg 0.198mg 11%
Zinc 0.34mg 1.47mg 10%
Magnesium 21mg 59mg 9%
Calories 160kcal 313kcal 8%
Vitamin B5 0.107mg 0.456mg 7%
Carbs 38.06g 55.77g 6%
Fats 0.28g 4.27g 6%
Vitamin B6 0.088mg 0.153mg 5%
Saturated fat 0.074g 0.989g 4%
Vitamin K 1.9µg 5.7µg 3%
Monounsaturated fat 0.075g 1.019g 2%
Potassium 271mg 223mg 1%
Net carbs 36.26g 51.07g N/A
Sugar 1.7g 6.42g N/A
Vitamin E 0.19mg 0.24mg 0%
Vitamin A 1µg 0µg 0%
Choline 23.7mg 22.1mg 0%
Tryptophan 0.019mg 0.092mg 0%
Threonine 0.028mg 0.299mg 0%
Isoleucine 0.027mg 0.258mg 0%
Leucine 0.039mg 0.461mg 0%
Lysine 0.044mg 0.215mg 0%
Methionine 0.011mg 0.105mg 0%
Phenylalanine 0.026mg 0.315mg 0%
Valine 0.035mg 0.31mg 0%
Histidine 0.02mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Wheat Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cassava
36%
Wheat Bread
Minerals Daily Need Coverage Score
16%
Cassava
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 587mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.915g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.