Cassava vs. Wild rice raw — In-Depth Nutrition Comparison
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Important differences between cassava and wild rice raw
- Cassava has more vitamin C; however, wild rice raw has more phosphorus, zinc, copper, manganese, magnesium, vitamin B3, vitamin B6, iron, and vitamin B5.
- Wild rice raw's daily need coverage for phosphorus is 58% more.
- Cassava has a higher glycemic index than wild rice raw.
The food varieties used in the comparison are Cassava, raw and Wild rice, raw.
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.
| Contains more MagnesiumMagnesium | +742.9% |
| Contains more CalciumCalcium | +31.3% |
| Contains more PotassiumPotassium | +57.6% |
| Contains more IronIron | +625.9% |
| Contains more CopperCopper | +424% |
| Contains more ZincZinc | +1652.9% |
| Contains more PhosphorusPhosphorus | +1503.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +246.1% |
| Contains more SeleniumSelenium | +300% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +331.6% |
| Contains more Vitamin B1Vitamin B1 | +32.2% |
| Contains more Vitamin B2Vitamin B2 | +445.8% |
| Contains more Vitamin B3Vitamin B3 | +688.4% |
| Contains more Vitamin B5Vitamin B5 | +903.7% |
| Contains more Vitamin B6Vitamin B6 | +344.3% |
| Contains more FolateFolate | +251.9% |
| Contains more CholineCholine | +47.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more WaterWater | +669.1% |
| Contains more ProteinProtein | +983.1% |
| Contains more FatsFats | +285.7% |
| Contains more CarbsCarbs | +96.8% |
| Contains more OtherOther | +146.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.074 g
Monounsaturated fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.048 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains less Sat. FatSaturated fat | -52.6% |
| Contains more Mono. FatMonounsaturated fat | +112% |
| Contains more Poly. FatPolyunsaturated fat | +1308.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Phosphorus | 27mg | 433mg | 58% |
| Zinc | 0.34mg | 5.96mg | 51% |
| Copper | 0.1mg | 0.524mg | 47% |
| Manganese | 0.384mg | 1.329mg | 41% |
| Vitamin B3 | 0.854mg | 6.733mg | 37% |
| Magnesium | 21mg | 177mg | 37% |
| Protein | 1.36g | 14.73g | 27% |
| Vitamin B6 | 0.088mg | 0.391mg | 23% |
| Vitamin C | 20.6mg | 0mg | 23% |
| Iron | 0.27mg | 1.96mg | 21% |
| Vitamin B5 | 0.107mg | 1.074mg | 19% |
| Fiber | 1.8g | 6.2g | 18% |
| Folate | 27µg | 95µg | 17% |
| Vitamin B2 | 0.048mg | 0.262mg | 16% |
| Carbs | 38.06g | 74.9g | 12% |
| Calories | 160kcal | 357kcal | 10% |
| Potassium | 271mg | 427mg | 5% |
| Vitamin E | 0.19mg | 0.82mg | 4% |
| Polyunsaturated fat | 0.048g | 0.676g | 4% |
| Selenium | 0.7µg | 2.8µg | 4% |
| Choline | 23.7mg | 35mg | 2% |
| Vitamin B1 | 0.087mg | 0.115mg | 2% |
| Fats | 0.28g | 1.08g | 1% |
| Calcium | 16mg | 21mg | 1% |
| Net carbs | 36.26g | 68.7g | N/A |
| Sugar | 1.7g | 2.5g | N/A |
| Sodium | 14mg | 7mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Vitamin K | 1.9µg | 1.9µg | 0% |
| Saturated fat | 0.074g | 0.156g | 0% |
| Monounsaturated fat | 0.075g | 0.159g | 0% |
| Tryptophan | 0.019mg | 0.179mg | 0% |
| Threonine | 0.028mg | 0.469mg | 0% |
| Isoleucine | 0.027mg | 0.618mg | 0% |
| Leucine | 0.039mg | 1.018mg | 0% |
| Lysine | 0.044mg | 0.629mg | 0% |
| Methionine | 0.011mg | 0.438mg | 0% |
| Phenylalanine | 0.026mg | 0.721mg | 0% |
| Valine | 0.035mg | 0.858mg | 0% |
| Histidine | 0.02mg | 0.384mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
16%
96%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Wild rice raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated fat?
Cassava is lower in Saturated fat (difference - 0.082g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)