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  6. Cassava vs. Flour

Cassava vs. Flour — In-Depth Nutrition Comparison

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A recap on differences between Cassava and Flour

  • Cassava has more Vitamin C, however, Flour is higher in Selenium, Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, and Vitamin B5.
  • Flour covers your daily Selenium needs 60% more than Cassava.

Food varieties used in this article are Cassava, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Cassava vs Flour 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.
Cassava
Cassava
2
:
8
Flour
Flour
Contains more Potassium +153.3%
Contains more Iron +1618.5%
Contains more Phosphorus +300%
Contains less Sodium -85.7%
Contains more Zinc +105.9%
Contains more Copper +44%
Contains more Manganese +77.6%
Contains more Selenium +4742.9%
Equal in Calcium - 15
Equal in Magnesium - 22
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Potassium +153.3%
Contains more Iron +1618.5%
Contains more Phosphorus +300%
Contains less Sodium -85.7%
Contains more Zinc +105.9%
Contains more Copper +44%
Contains more Manganese +77.6%
Contains more Selenium +4742.9%
Equal in Calcium - 15
Equal in Magnesium - 22

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.
Cassava
Cassava
5
:
5
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +216.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +100%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +802.3%
Contains more Vitamin B2 +929.2%
Contains more Vitamin B3 +591.3%
Contains more Vitamin B5 +309.3%
Contains more Folate +577.8%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +216.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +100%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +802.3%
Contains more Vitamin B2 +929.2%
Contains more Vitamin B3 +591.3%
Contains more Vitamin B5 +309.3%
Contains more Folate +577.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
2
:
3
Flour
Flour
Contains more Water +400.7%
Contains more Other +34.8%
Contains more Protein +659.6%
Contains more Fats +250%
Contains more Carbs +100.5%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +400.7%
Contains more Other +34.8%
Contains more Protein +659.6%
Contains more Fats +250%
Contains more Carbs +100.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Flour
Flour
Contains less Saturated Fat -52.3%
Contains more Monounsaturated Fat +16%
Contains more Polyunsaturated fat +760.4%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -52.3%
Contains more Monounsaturated Fat +16%
Contains more Polyunsaturated fat +760.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Flour Opinion
Net carbs 36.26g 73.61g Flour
Protein 1.36g 10.33g Flour
Fats 0.28g 0.98g Flour
Carbs 38.06g 76.31g Flour
Calories 160kcal 364kcal Flour
Sugar 1.7g 0.27g Flour
Fiber 1.8g 2.7g Flour
Calcium 16mg 15mg Cassava
Iron 0.27mg 4.64mg Flour
Magnesium 21mg 22mg Flour
Phosphorus 27mg 108mg Flour
Potassium 271mg 107mg Cassava
Sodium 14mg 2mg Flour
Zinc 0.34mg 0.7mg Flour
Copper 0.1mg 0.144mg Flour
Manganese 0.384mg 0.682mg Flour
Selenium 0.7µg 33.9µg Flour
Vitamin A 13IU 0IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0.06mg Cassava
Vitamin C 20.6mg 0mg Cassava
Vitamin B1 0.087mg 0.785mg Flour
Vitamin B2 0.048mg 0.494mg Flour
Vitamin B3 0.854mg 5.904mg Flour
Vitamin B5 0.107mg 0.438mg Flour
Vitamin B6 0.088mg 0.044mg Cassava
Folate 27µg 183µg Flour
Vitamin K 1.9µg 0.3µg Cassava
Tryptophan 0.019mg 0.127mg Flour
Threonine 0.028mg 0.281mg Flour
Isoleucine 0.027mg 0.357mg Flour
Leucine 0.039mg 0.71mg Flour
Lysine 0.044mg 0.228mg Flour
Methionine 0.011mg 0.183mg Flour
Phenylalanine 0.026mg 0.52mg Flour
Valine 0.035mg 0.415mg Flour
Histidine 0.02mg 0.23mg Flour
Saturated Fat 0.074g 0.155g Cassava
Monounsaturated Fat 0.075g 0.087g Flour
Polyunsaturated fat 0.048g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Cassava
50%
Flour
Minerals Daily Need Coverage Score
16%
Cassava
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.081g)
Which food is cheaper?
Cassava
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 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.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.