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  6. Glutinous rice vs. Cassava

Glutinous rice vs. Cassava — In-Depth Nutrition Comparison

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How are glutinous rice and cassava different?

  • Glutinous rice is higher in selenium; however, cassava is richer in vitamin C, potassium, folate, copper, vitamin B1, and manganese.
  • Daily need coverage for vitamin C for cassava is 23% higher.
  • Glutinous rice contains 8 times more selenium than cassava. While glutinous rice contains 5.6µg of selenium, cassava contains only 0.7µg.

Rice, white, glutinous, unenriched, cooked and Cassava, raw are the varieties used in this article.

Infographic

Glutinous rice vs Cassava 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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%
Contains more ZincZinc +20.6%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +700%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +2610%
Contains more IronIron +92.9%
Contains more CopperCopper +104.1%
Contains more PhosphorusPhosphorus +237.5%
Contains more ManganeseManganese +46.6%

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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Cassava
Cassava
10
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%
Contains more Vitamin B5Vitamin B5 +100.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B2Vitamin B2 +269.2%
Contains more Vitamin B3Vitamin B3 +194.5%
Contains more Vitamin B6Vitamin B6 +238.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2600%
Contains more CholineCholine +1028.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Cassava DV% diff.
Vitamin C 0mg 20.6mg 23%
Selenium 5.6µg 0.7µg 9%
Potassium 10mg 271mg 8%
Folate 1µg 27µg 7%
Vitamin B1 0.02mg 0.087mg 6%
Carbs 21.09g 38.06g 6%
Copper 0.049mg 0.1mg 6%
Manganese 0.262mg 0.384mg 5%
Vitamin B6 0.026mg 0.088mg 5%
Choline 2.1mg 23.7mg 4%
Magnesium 5mg 21mg 4%
Vitamin B3 0.29mg 0.854mg 4%
Vitamin B2 0.013mg 0.048mg 3%
Calories 97kcal 160kcal 3%
Phosphorus 8mg 27mg 3%
Fiber 1g 1.8g 3%
Vitamin B5 0.215mg 0.107mg 2%
Vitamin K 0µg 1.9µg 2%
Iron 0.14mg 0.27mg 2%
Vitamin E 0.04mg 0.19mg 1%
Zinc 0.41mg 0.34mg 1%
Protein 2.02g 1.36g 1%
Calcium 2mg 16mg 1%
Fats 0.19g 0.28g 0%
Net carbs 20.09g 36.26g N/A
Sugar 0.05g 1.7g N/A
Sodium 5mg 14mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.039g 0.074g 0%
Monounsaturated fat 0.07g 0.075g 0%
Polyunsaturated fat 0.069g 0.048g 0%
Tryptophan 0.023mg 0.019mg 0%
Threonine 0.072mg 0.028mg 0%
Isoleucine 0.087mg 0.027mg 0%
Leucine 0.167mg 0.039mg 0%
Lysine 0.073mg 0.044mg 0%
Methionine 0.047mg 0.011mg 0%
Phenylalanine 0.108mg 0.026mg 0%
Valine 0.123mg 0.035mg 0%
Histidine 0.047mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +48.5%
Contains more WaterWater +28.4%
Contains more FatsFats +47.4%
Contains more CarbsCarbs +80.5%
Contains more OtherOther +785.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -47.3%
Contains more Poly. FatPolyunsaturated fat +43.8%
~equal in Monounsaturated fat ~0.075g

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.