Quinoa vs. Cassava — In-Depth Nutrition Comparison
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Differences between quinoa and cassava
- Quinoa has more phosphorus, iron, manganese, magnesium, copper, and zinc, while cassava has more vitamin C.
- Cassava's daily need coverage for vitamin C is 23% higher.
- Cassava contains 6 times less phosphorus than quinoa. Quinoa contains 152mg of phosphorus, while cassava contains 27mg.
- Quinoa has a lower glycemic index. The glycemic index of quinoa is 53, while the glycemic index of cassava is 94.
The food types used in this comparison are Quinoa, cooked and Cassava, raw.
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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 | +204.8% |
| Contains more IronIron | +451.9% |
| Contains more CopperCopper | +92% |
| Contains more ZincZinc | +220.6% |
| Contains more PhosphorusPhosphorus | +463% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +64.3% |
| Contains more SeleniumSelenium | +300% |
| Contains more PotassiumPotassium | +57.6% |
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.
| Contains more Vitamin EVitamin E | +231.6% |
| Contains more Vitamin B1Vitamin B1 | +23% |
| Contains more Vitamin B2Vitamin B2 | +129.2% |
| Contains more Vitamin B6Vitamin B6 | +39.8% |
| Contains more FolateFolate | +55.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +107.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 20.6mg | 23% |
| Phosphorus | 152mg | 27mg | 18% |
| Iron | 1.49mg | 0.27mg | 15% |
| Manganese | 0.631mg | 0.384mg | 11% |
| Magnesium | 64mg | 21mg | 10% |
| Copper | 0.192mg | 0.1mg | 10% |
| Zinc | 1.09mg | 0.34mg | 7% |
| Polyunsaturated fat | 1.078g | 0.048g | 7% |
| Starch | 17.63g | 7% | |
| Protein | 4.4g | 1.36g | 6% |
| Carbs | 21.3g | 38.06g | 6% |
| Vitamin B2 | 0.11mg | 0.048mg | 5% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Fiber | 2.8g | 1.8g | 4% |
| Folate | 42µg | 27µg | 4% |
| Vitamin B3 | 0.412mg | 0.854mg | 3% |
| Vitamin B6 | 0.123mg | 0.088mg | 3% |
| Vitamin E | 0.63mg | 0.19mg | 3% |
| Potassium | 172mg | 271mg | 3% |
| Fats | 1.92g | 0.28g | 3% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Vitamin B5 | 0.107mg | 2% | |
| Calories | 120kcal | 160kcal | 2% |
| Vitamin B1 | 0.107mg | 0.087mg | 2% |
| Monounsaturated fat | 0.528g | 0.075g | 1% |
| Saturated fat | 0.231g | 0.074g | 1% |
| Net carbs | 18.5g | 36.26g | N/A |
| Calcium | 17mg | 16mg | 0% |
| Sugar | 0.87g | 1.7g | N/A |
| Sodium | 7mg | 14mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Choline | 23mg | 23.7mg | 0% |
| Tryptophan | 0.052mg | 0.019mg | 0% |
| Threonine | 0.131mg | 0.028mg | 0% |
| Isoleucine | 0.157mg | 0.027mg | 0% |
| Leucine | 0.261mg | 0.039mg | 0% |
| Lysine | 0.239mg | 0.044mg | 0% |
| Methionine | 0.096mg | 0.011mg | 0% |
| Phenylalanine | 0.185mg | 0.026mg | 0% |
| Valine | 0.185mg | 0.035mg | 0% |
| Histidine | 0.127mg | 0.02mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +223.5% |
| Contains more FatsFats | +585.7% |
| Contains more WaterWater | +20% |
| Contains more OtherOther | +24.2% |
| Contains more CarbsCarbs | +78.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +604% |
| Contains more Poly. FatPolyunsaturated fat | +2145.8% |
| Contains less Sat. FatSaturated fat | -68% |
