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  6. Brown rice vs. Cassava

Brown rice vs. Cassava — In-Depth Nutrition Comparison

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Differences between brown rice and cassava

  • Brown rice has more manganese, phosphorus, vitamin B3, selenium, vitamin B1, and vitamin B5, while cassava has more vitamin C and potassium.
  • Brown rice's daily need coverage for manganese is 26% higher.
  • Cassava contains 8 times less Selenium than brown rice. Brown rice contains 5.8µg of Selenium, while cassava contains 0.7µg.
  • Brown rice has a lower glycemic index. The glycemic index of brown rice is 66, while the glycemic index of cassava is 94.

The food types used in this comparison are Rice, brown, long-grain, cooked and Cassava, raw.

Infographic

Brown rice vs Cassava 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 MagnesiumMagnesium +85.7%
Contains more IronIron +107.4%
Contains more ZincZinc +108.8%
Contains more PhosphorusPhosphorus +281.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +153.6%
Contains more SeleniumSelenium +728.6%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +215.1%
~equal in Copper ~0.1mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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% 0.78% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin B1Vitamin B1 +104.6%
Contains more Vitamin B2Vitamin B2 +43.8%
Contains more Vitamin B3Vitamin B3 +199.9%
Contains more Vitamin B5Vitamin B5 +255.1%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +200%
Contains more CholineCholine +157.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +101.5%
Contains more FatsFats +246.4%
Contains more WaterWater +17.7%
Contains more CarbsCarbs +48.8%
Contains more OtherOther +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 more Mono. FatMonounsaturated Fat +392%
Contains more Poly. FatPolyunsaturated fat +662.5%
Contains less Sat. FatSaturated Fat -71.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Cassava
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Cassava Opinion
Calories 123kcal 160kcal Cassava
Protein 2.74g 1.36g Brown rice
Fats 0.97g 0.28g Brown rice
Vitamin C 0mg 20.6mg Cassava
Net carbs 23.98g 36.26g Cassava
Carbs 25.58g 38.06g Cassava
Magnesium 39mg 21mg Brown rice
Calcium 3mg 16mg Cassava
Potassium 86mg 271mg Cassava
Iron 0.56mg 0.27mg Brown rice
Sugar 0.24g 1.7g Brown rice
Fiber 1.6g 1.8g Cassava
Copper 0.106mg 0.1mg Brown rice
Zinc 0.71mg 0.34mg Brown rice
Starch 24.79g Brown rice
Phosphorus 103mg 27mg Brown rice
Sodium 4mg 14mg Brown rice
Vitamin A 0IU 13IU Cassava
Vitamin A 0µg 1µg Cassava
Vitamin E 0.17mg 0.19mg Cassava
Manganese 0.974mg 0.384mg Brown rice
Selenium 5.8µg 0.7µg Brown rice
Vitamin B1 0.178mg 0.087mg Brown rice
Vitamin B2 0.069mg 0.048mg Brown rice
Vitamin B3 2.561mg 0.854mg Brown rice
Vitamin B5 0.38mg 0.107mg Brown rice
Vitamin B6 0.123mg 0.088mg Brown rice
Vitamin K 0.2µg 1.9µg Cassava
Folate 9µg 27µg Cassava
Choline 9.2mg 23.7mg Cassava
Saturated Fat 0.26g 0.074g Cassava
Monounsaturated Fat 0.369g 0.075g Brown rice
Polyunsaturated fat 0.366g 0.048g Brown rice
Tryptophan 0.033mg 0.019mg Brown rice
Threonine 0.095mg 0.028mg Brown rice
Isoleucine 0.109mg 0.027mg Brown rice
Leucine 0.214mg 0.039mg Brown rice
Lysine 0.099mg 0.044mg Brown rice
Methionine 0.058mg 0.011mg Brown rice
Phenylalanine 0.133mg 0.026mg Brown rice
Valine 0.151mg 0.035mg Brown rice
Histidine 0.066mg 0.02mg Brown rice
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
13%
Brown rice
14%
Cassava
Minerals Daily Need Coverage Score
32%
Brown rice
16%
Cassava

Comparison summary

Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.186g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.8)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.46g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.