Cassava vs. Pasta — In-Depth Nutrition Comparison
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How are Cassava and Pasta different?
- Cassava is richer in Vitamin C, Potassium, and Manganese, while Pasta is higher in Iron, Vitamin B1, Folate, Vitamin B2, Vitamin B12, and Phosphorus.
- Cassava covers your daily need of Vitamin C 23% more than Pasta.
- Cassava contains 11 times more Potassium than Pasta. Cassava contains 271mg of Potassium, while Pasta contains 24mg.
Cassava, raw and Pasta, fresh-refrigerated, plain, cooked types were used in this article.
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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.
Contains
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Calcium
+166.7%
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Magnesium
+16.7%
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Potassium
+1029.2%
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Manganese
+71.4%
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Iron
+322.2%
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Phosphorus
+133.3%
Contains
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Sodium
-57.1%
Contains
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Zinc
+64.7%
Equal in Copper - 0.093
Contains
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Calcium
+166.7%
Contains
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Magnesium
+16.7%
Contains
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Potassium
+1029.2%
Contains
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Manganese
+71.4%
Contains
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Iron
+322.2%
Contains
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Phosphorus
+133.3%
Contains
less
Sodium
-57.1%
Contains
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Zinc
+64.7%
Equal in Copper - 0.093
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.
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Contains
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Vitamin C
+∞%
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Vitamin B6
+158.8%
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Vitamin A
+53.8%
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Vitamin B1
+140.2%
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Vitamin B2
+212.5%
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Vitamin B3
+16.2%
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Vitamin B5
+71%
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Folate
+137%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+158.8%
Contains
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Vitamin A
+53.8%
Contains
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Vitamin B1
+140.2%
Contains
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Vitamin B2
+212.5%
Contains
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Vitamin B3
+16.2%
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Vitamin B5
+71%
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Folate
+137%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+52.7%
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Other
+100%
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Protein
+278.7%
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Fats
+275%
Contains
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Water
+14.9%
Contains
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Carbs
+52.7%
Contains
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Other
+100%
Contains
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Protein
+278.7%
Contains
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Fats
+275%
Contains
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Water
+14.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-50.7%
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Monounsaturated Fat
+65.3%
Contains
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Polyunsaturated fat
+793.8%
Contains
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Saturated Fat
-50.7%
Contains
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Monounsaturated Fat
+65.3%
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Polyunsaturated fat
+793.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 36.26g | 24.93g |
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| Protein | 1.36g | 5.15g |
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| Fats | 0.28g | 1.05g |
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| Carbs | 38.06g | 24.93g |
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| Calories | 160kcal | 131kcal |
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| Sugar | 1.7g |
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| Fiber | 1.8g |
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| Calcium | 16mg | 6mg |
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| Iron | 0.27mg | 1.14mg |
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| Magnesium | 21mg | 18mg |
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| Phosphorus | 27mg | 63mg |
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| Potassium | 271mg | 24mg |
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| Sodium | 14mg | 6mg |
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| Zinc | 0.34mg | 0.56mg |
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| Copper | 0.1mg | 0.093mg |
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| Manganese | 0.384mg | 0.224mg |
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| Selenium | 0.7µg |
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| Vitamin A | 13IU | 20IU |
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| Vitamin A RAE | 1µg | 6µg |
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| Vitamin E | 0.19mg |
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| Vitamin C | 20.6mg | 0mg |
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| Vitamin B1 | 0.087mg | 0.209mg |
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| Vitamin B2 | 0.048mg | 0.15mg |
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| Vitamin B3 | 0.854mg | 0.992mg |
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| Vitamin B5 | 0.107mg | 0.183mg |
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| Vitamin B6 | 0.088mg | 0.034mg |
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| Folate | 27µg | 64µg |
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| Vitamin B12 | 0µg | 0.14µg |
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| Vitamin K | 1.9µg |
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| Tryptophan | 0.019mg | 0.065mg |
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| Threonine | 0.028mg | 0.134mg |
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| Isoleucine | 0.027mg | 0.197mg |
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| Leucine | 0.039mg | 0.348mg |
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| Lysine | 0.044mg | 0.097mg |
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| Methionine | 0.011mg | 0.079mg |
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| Phenylalanine | 0.026mg | 0.247mg |
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| Valine | 0.035mg | 0.217mg |
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| Histidine | 0.02mg | 0.103mg |
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| Cholesterol | 0mg | 33mg |
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| Saturated Fat | 0.074g | 0.15g |
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| Monounsaturated Fat | 0.075g | 0.124g |
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| Polyunsaturated fat | 0.048g | 0.429g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
16%
16%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 45)
Which food is lower in Cholesterol?
Cassava is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Cassava is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Cassava is cheaper (difference - $2.8)
Which food is richer in minerals?
Cassava is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.