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  6. Cassava vs. Glutinous rice

Cassava vs. Glutinous rice — In-Depth Nutrition Comparison

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How are cassava and glutinous rice different?

  • Cassava is higher in vitamin C, potassium, folate, copper, vitamin B1, and manganese; however, glutinous rice is richer in selenium.
  • Daily need coverage for vitamin C for cassava is 23% higher.
  • Cassava contains 27 times more potassium than glutinous rice. While cassava contains 271mg of potassium, glutinous rice contains only 10mg.

Cassava, raw and Rice, white, glutinous, unenriched, cooked are the varieties used in this article.

Infographic

Cassava vs Glutinous 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +2610%
Contains more IronIron +92.9%
Contains more CopperCopper +104.1%
Contains more PhosphorusPhosphorus +237.5%
Contains more ManganeseManganese +46.6%
Contains more ZincZinc +20.6%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +700%

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.
Cassava
Cassava
10
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B2Vitamin B2 +269.2%
Contains more Vitamin B3Vitamin B3 +194.5%
Contains more Vitamin B6Vitamin B6 +238.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2600%
Contains more CholineCholine +1028.6%
Contains more Vitamin B5Vitamin B5 +100.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Glutinous rice DV% diff.
Vitamin C 20.6mg 0mg 23%
Selenium 0.7µg 5.6µg 9%
Potassium 271mg 10mg 8%
Folate 27µg 1µg 7%
Vitamin B1 0.087mg 0.02mg 6%
Carbs 38.06g 21.09g 6%
Copper 0.1mg 0.049mg 6%
Manganese 0.384mg 0.262mg 5%
Vitamin B6 0.088mg 0.026mg 5%
Choline 23.7mg 2.1mg 4%
Magnesium 21mg 5mg 4%
Vitamin B3 0.854mg 0.29mg 4%
Vitamin B2 0.048mg 0.013mg 3%
Calories 160kcal 97kcal 3%
Phosphorus 27mg 8mg 3%
Fiber 1.8g 1g 3%
Vitamin B5 0.107mg 0.215mg 2%
Vitamin K 1.9µg 0µg 2%
Iron 0.27mg 0.14mg 2%
Vitamin E 0.19mg 0.04mg 1%
Zinc 0.34mg 0.41mg 1%
Protein 1.36g 2.02g 1%
Calcium 16mg 2mg 1%
Fats 0.28g 0.19g 0%
Net carbs 36.26g 20.09g N/A
Sugar 1.7g 0.05g N/A
Sodium 14mg 5mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.074g 0.039g 0%
Monounsaturated fat 0.075g 0.07g 0%
Polyunsaturated fat 0.048g 0.069g 0%
Tryptophan 0.019mg 0.023mg 0%
Threonine 0.028mg 0.072mg 0%
Isoleucine 0.027mg 0.087mg 0%
Leucine 0.039mg 0.167mg 0%
Lysine 0.044mg 0.073mg 0%
Methionine 0.011mg 0.047mg 0%
Phenylalanine 0.026mg 0.108mg 0%
Valine 0.035mg 0.123mg 0%
Histidine 0.02mg 0.047mg 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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more FatsFats +47.4%
Contains more CarbsCarbs +80.5%
Contains more OtherOther +785.7%
Contains more ProteinProtein +48.5%
Contains more WaterWater +28.4%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -47.3%
Contains more Poly. FatPolyunsaturated fat +43.8%
~equal in Monounsaturated fat ~0.07g

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.