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  6. Cassava vs. Brown rice

Cassava vs. Brown rice — In-Depth Nutrition Comparison

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Differences between cassava and brown rice

  • Cassava has more vitamin C and potassium, while brown rice has more manganese, phosphorus, vitamin B3, selenium, vitamin B1, and vitamin B5.
  • Brown rice's daily need coverage for manganese is 26% higher.
  • Brown rice has a lower glycemic index. The glycemic index of brown rice is 66, while the glycemic index of cassava is 94.

The food types used in this comparison are Cassava, raw and Rice, brown, long-grain, cooked.

Infographic

Cassava vs Brown rice infographic
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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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +215.1%
Contains more MagnesiumMagnesium +85.7%
Contains more IronIron +107.4%
Contains more ZincZinc +108.8%
Contains more PhosphorusPhosphorus +281.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +153.6%
Contains more SeleniumSelenium +728.6%
~equal in Copper ~0.106mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +200%
Contains more CholineCholine +157.6%
Contains more Vitamin B1Vitamin B1 +104.6%
Contains more Vitamin B2Vitamin B2 +43.8%
Contains more Vitamin B3Vitamin B3 +199.9%
Contains more Vitamin B5Vitamin B5 +255.1%
Contains more Vitamin B6Vitamin B6 +39.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Brown rice DV% diff.
Manganese 0.384mg 0.974mg 26%
Vitamin C 20.6mg 0mg 23%
Phosphorus 27mg 103mg 11%
Vitamin B3 0.854mg 2.561mg 11%
Starch 24.79g 10%
Selenium 0.7µg 5.8µg 9%
Vitamin B1 0.087mg 0.178mg 8%
Folate 27µg 9µg 5%
Potassium 271mg 86mg 5%
Vitamin B5 0.107mg 0.38mg 5%
Magnesium 21mg 39mg 4%
Carbs 38.06g 25.58g 4%
Iron 0.27mg 0.56mg 4%
Vitamin B6 0.088mg 0.123mg 3%
Zinc 0.34mg 0.71mg 3%
Choline 23.7mg 9.2mg 3%
Protein 1.36g 2.74g 3%
Polyunsaturated fat 0.048g 0.366g 2%
Vitamin B2 0.048mg 0.069mg 2%
Calories 160kcal 123kcal 2%
Fats 0.28g 0.97g 1%
Monounsaturated fat 0.075g 0.369g 1%
Copper 0.1mg 0.106mg 1%
Fiber 1.8g 1.6g 1%
Vitamin K 1.9µg 0.2µg 1%
Calcium 16mg 3mg 1%
Saturated fat 0.074g 0.26g 1%
Net carbs 36.26g 23.98g N/A
Sugar 1.7g 0.24g N/A
Sodium 14mg 4mg 0%
Vitamin E 0.19mg 0.17mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.019mg 0.033mg 0%
Threonine 0.028mg 0.095mg 0%
Isoleucine 0.027mg 0.109mg 0%
Leucine 0.039mg 0.214mg 0%
Lysine 0.044mg 0.099mg 0%
Methionine 0.011mg 0.058mg 0%
Phenylalanine 0.026mg 0.133mg 0%
Valine 0.035mg 0.151mg 0%
Histidine 0.02mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more CarbsCarbs +48.8%
Contains more OtherOther +40.9%
Contains more ProteinProtein +101.5%
Contains more FatsFats +246.4%
Contains more WaterWater +17.7%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -71.5%
Contains more Mono. FatMonounsaturated fat +392%
Contains more Poly. FatPolyunsaturated fat +662.5%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.