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Cassava vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between cassava and wheat

  • The amount of selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, magnesium, vitamin B1, and vitamin B6 in wheat is higher than in cassava.
  • Wheat covers your daily selenium needs 161% more than cassava.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of wheat is 50.

Specific food types used in this comparison are Cassava, raw and Wheat, durum.

Infographic

Cassava vs Wheat  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%
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +585.7%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +59%
Contains more IronIron +1203.7%
Contains more CopperCopper +453%
Contains more ZincZinc +1123.5%
Contains more PhosphorusPhosphorus +1781.5%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +684.4%
Contains more SeleniumSelenium +12671.4%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +381.6%
Contains more Vitamin B2Vitamin B2 +152.1%
Contains more Vitamin B3Vitamin B3 +689%
Contains more Vitamin B5Vitamin B5 +773.8%
Contains more Vitamin B6Vitamin B6 +376.1%
Contains more FolateFolate +59.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Wheat DV% diff.
Selenium 0.7µg 89.4µg 161%
Manganese 0.384mg 3.012mg 114%
Phosphorus 27mg 508mg 69%
Copper 0.1mg 0.553mg 50%
Iron 0.27mg 3.52mg 41%
Vitamin B3 0.854mg 6.738mg 37%
Zinc 0.34mg 4.16mg 35%
Magnesium 21mg 144mg 29%
Vitamin B1 0.087mg 0.419mg 28%
Vitamin B6 0.088mg 0.419mg 25%
Protein 1.36g 13.68g 25%
Vitamin C 20.6mg 0mg 23%
Vitamin B5 0.107mg 0.935mg 17%
Carbs 38.06g 71.13g 11%
Calories 160kcal 339kcal 9%
Fiber 1.8g 7%
Polyunsaturated fat 0.048g 0.978g 6%
Vitamin B2 0.048mg 0.121mg 6%
Potassium 271mg 431mg 5%
Choline 23.7mg 4%
Folate 27µg 43µg 4%
Fats 0.28g 2.47g 3%
Calcium 16mg 34mg 2%
Saturated fat 0.074g 0.454g 2%
Vitamin K 1.9µg 2%
Monounsaturated fat 0.075g 0.344g 1%
Sodium 14mg 2mg 1%
Vitamin E 0.19mg 1%
Net carbs 36.26g 71.13g N/A
Sugar 1.7g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.019mg 0.176mg 0%
Threonine 0.028mg 0.366mg 0%
Isoleucine 0.027mg 0.533mg 0%
Leucine 0.039mg 0.934mg 0%
Lysine 0.044mg 0.303mg 0%
Methionine 0.011mg 0.221mg 0%
Phenylalanine 0.026mg 0.681mg 0%
Valine 0.035mg 0.594mg 0%
Histidine 0.02mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +445.5%
Contains more ProteinProtein +905.9%
Contains more FatsFats +782.1%
Contains more CarbsCarbs +86.9%
Contains more OtherOther +187.1%

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% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -83.7%
Contains more Mono. FatMonounsaturated fat +358.7%
Contains more Poly. FatPolyunsaturated fat +1937.5%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.