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  6. Cassava vs. Khorasan wheat

Cassava vs. Khorasan wheat — In-Depth Nutrition Comparison

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Important differences between cassava and khorasan wheat

  • Cassava has less selenium, manganese, phosphorus, copper, iron, vitamin B1, fiber, vitamin B3, zinc, and magnesium.
  • Khorasan wheat's daily need coverage for selenium is 147% more.
  • Cassava has a higher glycemic index than khorasan wheat.

The food varieties used in the comparison are Cassava, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Cassava vs Khorasan wheat infographic
Infographic link

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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +519%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +48.7%
Contains more IronIron +1296.3%
Contains more CopperCopper +406%
Contains more ZincZinc +982.4%
Contains more PhosphorusPhosphorus +1248.1%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +612.2%
Contains more SeleniumSelenium +11542.9%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +221.1%
Contains more Vitamin B1Vitamin B1 +550.6%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +646.5%
Contains more Vitamin B5Vitamin B5 +786.9%
Contains more Vitamin B6Vitamin B6 +194.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~1.8µg
~equal in Choline ~25.8mg

All nutrients comparison - raw data values

Nutrient Cassava Khorasan wheat DV% diff.
Selenium 0.7µg 81.5µg 147%
Manganese 0.384mg 2.735mg 102%
Phosphorus 27mg 364mg 48%
Copper 0.1mg 0.506mg 45%
Iron 0.27mg 3.77mg 44%
Vitamin B1 0.087mg 0.566mg 40%
Fiber 1.8g 11.1g 37%
Vitamin B3 0.854mg 6.375mg 35%
Zinc 0.34mg 3.68mg 30%
Protein 1.36g 14.54g 26%
Magnesium 21mg 130mg 26%
Vitamin C 20.6mg 0mg 23%
Starch 52.41g 22%
Vitamin B5 0.107mg 0.949mg 17%
Vitamin B6 0.088mg 0.259mg 13%
Carbs 38.06g 70.58g 11%
Vitamin B2 0.048mg 0.184mg 10%
Calories 160kcal 337kcal 9%
Folate 27µg 7%
Polyunsaturated fat 0.048g 0.621g 4%
Potassium 271mg 403mg 4%
Vitamin E 0.19mg 0.61mg 3%
Fats 0.28g 2.13g 3%
Calcium 16mg 22mg 1%
Saturated fat 0.074g 0.196g 1%
Net carbs 36.26g 59.48g N/A
Sugar 1.7g 7.84g N/A
Sodium 14mg 5mg 0%
Vitamin A 1µg 1µg 0%
Vitamin K 1.9µg 1.8µg 0%
Trans fat 0g 0.005g N/A
Choline 23.7mg 25.8mg 0%
Monounsaturated fat 0.075g 0.213g 0%
Tryptophan 0.019mg 0.13mg 0%
Threonine 0.028mg 0.442mg 0%
Isoleucine 0.027mg 0.566mg 0%
Leucine 0.039mg 1.112mg 0%
Lysine 0.044mg 0.416mg 0%
Methionine 0.011mg 0.251mg 0%
Phenylalanine 0.026mg 0.772mg 0%
Valine 0.035mg 0.687mg 0%
Histidine 0.02mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +439.1%
Contains more ProteinProtein +969.1%
Contains more FatsFats +660.7%
Contains more CarbsCarbs +85.4%
Contains more OtherOther +171%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Mono. FatMonounsaturated fat +184%
Contains more Poly. FatPolyunsaturated fat +1193.8%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.