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  6. Cassava vs. Wild rice raw

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

Cassava vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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.
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Cassava Wild rice raw 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%

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% 75% 8%
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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
16% 16% 68%
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%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.