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  6. Cassava vs. White bread

Cassava vs. White bread — In-Depth Nutrition Comparison

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Summary of differences between cassava and white bread

  • Cassava has more vitamin C; however, white bread is higher in iron, selenium, vitamin B1, vitamin B3, folate, vitamin B2, calcium, and phosphorus.
  • White bread covers your daily need for iron, 42% more than cassava.
  • Cassava has less sodium.
  • The glycemic index of cassava is higher.

These are the specific foods used in this comparison Cassava, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Cassava vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +115.1%
Contains less SodiumSodium -97.1%
Contains more CalciumCalcium +800%
Contains more IronIron +1237%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +263%
Contains more ManganeseManganese +39.6%
Contains more SeleniumSelenium +3042.9%
~equal in Magnesium ~23mg
~equal in Copper ~0.101mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +850%
Contains more CholineCholine +62.3%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin B1Vitamin B1 +512.6%
Contains more Vitamin B2Vitamin B2 +406.3%
Contains more Vitamin B3Vitamin B3 +459.7%
Contains more Vitamin B5Vitamin B5 +400.9%
Contains more FolateFolate +311.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava White bread DV% diff.
Iron 0.27mg 3.61mg 42%
Selenium 0.7µg 22µg 39%
Vitamin B1 0.087mg 0.533mg 37%
Vitamin B3 0.854mg 4.78mg 25%
Vitamin C 20.6mg 0mg 23%
Folate 27µg 111µg 21%
Sodium 14mg 490mg 21%
Protein 1.36g 8.85g 15%
Vitamin B2 0.048mg 0.243mg 15%
Starch 37.17g 15%
Calcium 16mg 144mg 13%
Phosphorus 27mg 98mg 10%
Polyunsaturated fat 0.048g 1.602g 10%
Vitamin B5 0.107mg 0.536mg 9%
Manganese 0.384mg 0.536mg 7%
Calories 160kcal 266kcal 5%
Fats 0.28g 3.33g 5%
Zinc 0.34mg 0.74mg 4%
Fiber 1.8g 2.7g 4%
Potassium 271mg 126mg 4%
Carbs 38.06g 49.42g 4%
Fructose 2.43g 3%
Saturated fat 0.074g 0.698g 3%
Choline 23.7mg 14.6mg 2%
Vitamin K 1.9µg 0.2µg 1%
Monounsaturated fat 0.075g 0.599g 1%
Net carbs 36.26g 46.72g N/A
Magnesium 21mg 23mg 0%
Sugar 1.7g 5.67g N/A
Copper 0.1mg 0.101mg 0%
Vitamin E 0.19mg 0.22mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B6 0.088mg 0.087mg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +63.9%
Contains more ProteinProtein +550.7%
Contains more FatsFats +1089.3%
Contains more CarbsCarbs +29.8%
Contains more OtherOther +219.4%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -89.4%
Contains more Mono. FatMonounsaturated fat +698.7%
Contains more Poly. FatPolyunsaturated fat +3237.5%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.