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.

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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.

Brown rice

Cassava

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.

Brown rice

Cassava

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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.974mg	0.384mg	26%
Vitamin C	0mg	20.6mg	23%
Phosphorus	103mg	27mg	11%
Vitamin B3	2.561mg	0.854mg	11%
Starch	24.79g		10%
Selenium	5.8µg	0.7µg	9%
Vitamin B1	0.178mg	0.087mg	8%
Folate	9µg	27µg	5%
Potassium	86mg	271mg	5%
Vitamin B5	0.38mg	0.107mg	5%
Magnesium	39mg	21mg	4%
Carbs	25.58g	38.06g	4%
Iron	0.56mg	0.27mg	4%
Vitamin B6	0.123mg	0.088mg	3%
Zinc	0.71mg	0.34mg	3%
Choline	9.2mg	23.7mg	3%
Protein	2.74g	1.36g	3%
Polyunsaturated fat	0.366g	0.048g	2%
Vitamin B2	0.069mg	0.048mg	2%
Calories	123kcal	160kcal	2%
Fats	0.97g	0.28g	1%
Monounsaturated fat	0.369g	0.075g	1%
Copper	0.106mg	0.1mg	1%
Fiber	1.6g	1.8g	1%
Vitamin K	0.2µg	1.9µg	1%
Calcium	3mg	16mg	1%
Saturated fat	0.26g	0.074g	1%
Net carbs	23.98g	36.26g	N/A
Sugar	0.24g	1.7g	N/A
Sodium	4mg	14mg	0%
Vitamin E	0.17mg	0.19mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.033mg	0.019mg	0%
Threonine	0.095mg	0.028mg	0%
Isoleucine	0.109mg	0.027mg	0%
Leucine	0.214mg	0.039mg	0%
Lysine	0.099mg	0.044mg	0%
Methionine	0.058mg	0.011mg	0%
Phenylalanine	0.133mg	0.026mg	0%
Valine	0.151mg	0.035mg	0%
Histidine	0.066mg	0.02mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A