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Cassava vs. Rice pudding — In-Depth Nutrition Comparison

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Important differences between cassava and rice pudding

  • Cassava has more vitamin C, manganese, copper, fiber, and folate; however, rice pudding has more vitamin B12, calcium, phosphorus, vitamin B2, and vitamin D.
  • Cassava's daily need coverage for vitamin C is 22% more.
  • Cassava has 18 times more fiber than rice pudding. Cassava has 1.8g of fiber, while rice pudding has 0.1g.
  • Cassava has a higher glycemic index than rice pudding.

The food varieties used in the comparison are Cassava, raw and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Cassava vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +108.5%
Contains more CopperCopper +455.6%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +573.7%
Contains more CalciumCalcium +556.3%
Contains more IronIron +37%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +222.2%
Contains more SeleniumSelenium +171.4%

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +2842.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B3Vitamin B3 +92.8%
Contains more Vitamin B6Vitamin B6 +151.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +575%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B5Vitamin B5 +169.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cassava Rice pudding DV% diff.
Vitamin C 20.6mg 0.7mg 22%
Manganese 0.384mg 0.057mg 14%
Vitamin B12 0µg 0.24µg 10%
Copper 0.1mg 0.018mg 9%
Calcium 16mg 105mg 9%
Phosphorus 27mg 87mg 9%
Vitamin B2 0.048mg 0.141mg 7%
Fiber 1.8g 0.1g 7%
Carbs 38.06g 20.81g 6%
Folate 27µg 4µg 6%
Vitamin A 1µg 46µg 5%
Vitamin D 0µg 0.8µg 4%
Sodium 14mg 109mg 4%
Vitamin B5 0.107mg 0.288mg 4%
Protein 1.36g 3.29g 4%
Vitamin B6 0.088mg 0.035mg 4%
Potassium 271mg 130mg 4%
Vitamin D 0IU 34IU 4%
Choline 23.7mg 4%
Saturated fat 0.074g 0.967g 4%
Vitamin B3 0.854mg 0.443mg 3%
Vitamin K 1.9µg 2%
Calories 160kcal 111kcal 2%
Selenium 0.7µg 1.9µg 2%
Cholesterol 0mg 6mg 2%
Magnesium 21mg 13mg 2%
Fats 0.28g 1.63g 2%
Vitamin B1 0.087mg 0.075mg 1%
Vitamin E 0.19mg 1%
Iron 0.27mg 0.37mg 1%
Monounsaturated fat 0.075g 0.441g 1%
Net carbs 36.26g 20.71g N/A
Sugar 1.7g N/A
Zinc 0.34mg 0.38mg 0%
Polyunsaturated fat 0.048g 0.06g 0%
Tryptophan 0.019mg 0.039mg 0%
Threonine 0.028mg 0.126mg 0%
Isoleucine 0.027mg 0.169mg 0%
Leucine 0.039mg 0.273mg 0%
Lysine 0.044mg 0.221mg 0%
Methionine 0.011mg 0.07mg 0%
Phenylalanine 0.026mg 0.135mg 0%
Valine 0.035mg 0.187mg 0%
Histidine 0.02mg 0.075mg 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
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more CarbsCarbs +82.9%
Contains more ProteinProtein +141.9%
Contains more FatsFats +482.1%
Contains more WaterWater +23%
Contains more OtherOther +35.5%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +488%
Contains more Poly. FatPolyunsaturated fat +25%

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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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.