Cassava vs. Rice — In-Depth Nutrition Comparison
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How are Cassava and Rice different?
- Cassava is higher in Vitamin C, Potassium, and Fiber, however, Rice is richer in Selenium, Iron, Folate, Vitamin B1, and Vitamin B5.
- Daily need coverage for Vitamin C from Cassava is 23% higher.
- Cassava contains 11 times more Choline than Rice. While Cassava contains 23.7mg of Choline, Rice contains only 2.1mg.
Cassava, raw and Rice, white, long-grain, regular, enriched, cooked are the varieties 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.
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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Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+35.1%
Contains
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Other
+47.6%
Contains
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Protein
+97.8%
Contains
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Water
+14.7%
Equal in
Fats
- 0.28
Contains
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Carbs
+35.1%
Contains
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Other
+47.6%
Contains
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Protein
+97.8%
Contains
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Water
+14.7%
Equal in
Fats
- 0.28
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+17.3%
Contains
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Polyunsaturated fat
+58.3%
Equal in
Saturated Fat
- 0.077
Contains
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Monounsaturated Fat
+17.3%
Contains
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Polyunsaturated fat
+58.3%
Equal in
Saturated Fat
- 0.077
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 Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 36.26g | 27.77g |
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| Protein | 1.36g | 2.69g |
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| Fats | 0.28g | 0.28g | |
| Carbs | 38.06g | 28.17g |
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| Calories | 160kcal | 130kcal |
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| Sugar | 1.7g | 0.05g |
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| Fiber | 1.8g | 0.4g |
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| Calcium | 16mg | 10mg |
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| Iron | 0.27mg | 1.2mg |
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| Magnesium | 21mg | 12mg |
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| Phosphorus | 27mg | 43mg |
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| Potassium | 271mg | 35mg |
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| Sodium | 14mg | 1mg |
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| Zinc | 0.34mg | 0.49mg |
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| Copper | 0.1mg | 0.069mg |
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| Manganese | 0.384mg | 0.472mg |
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| Selenium | 0.7µg | 7.5µg |
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| Vitamin A | 13IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.19mg | 0.04mg |
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| Vitamin C | 20.6mg | 0mg |
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| Vitamin B1 | 0.087mg | 0.163mg |
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| Vitamin B2 | 0.048mg | 0.013mg |
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| Vitamin B3 | 0.854mg | 1.476mg |
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| Vitamin B5 | 0.107mg | 0.39mg |
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| Vitamin B6 | 0.088mg | 0.093mg |
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| Folate | 27µg | 58µg |
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| Choline | 23.7mg | 2.1mg |
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| Vitamin K | 1.9µg | 0µg |
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| Tryptophan | 0.019mg | 0.031mg |
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| Threonine | 0.028mg | 0.096mg |
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| Isoleucine | 0.027mg | 0.116mg |
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| Leucine | 0.039mg | 0.222mg |
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| Lysine | 0.044mg | 0.097mg |
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| Methionine | 0.011mg | 0.063mg |
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| Phenylalanine | 0.026mg | 0.144mg |
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| Valine | 0.035mg | 0.164mg |
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| Histidine | 0.02mg | 0.063mg |
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| Saturated Fat | 0.074g | 0.077g |
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| Monounsaturated Fat | 0.075g | 0.088g |
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| Polyunsaturated fat | 0.048g | 0.076g |
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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 | Equal | |
| 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%
12%
Minerals Daily Need Coverage Score
16%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 34)
Which food is lower in Saturated Fat?
Cassava is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Cassava is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.