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  6. Tapioca vs. Cassava

Tapioca vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between tapioca and cassava

  • Tapioca has more vitamin B12, calcium, phosphorus, and vitamin B2; however, cassava is higher in vitamin C, manganese, copper, fiber, carbs, and folate.
  • Cassava covers your daily need for vitamin C 22% more than tapioca.
  • The glycemic index of cassava is higher.

These are the specific foods used in this comparison Puddings, tapioca, dry mix, prepared with 2% milk and Cassava, raw.

Infographic

Tapioca vs Cassava infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 32% 12% 2.3% 4% 9.5% 35% 16% 0.91% 11%
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 CalciumCalcium +556.3%
Contains more PhosphorusPhosphorus +203.7%
Contains more SeleniumSelenium +185.7%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +103.8%
Contains more IronIron +350%
Contains more CopperCopper +733.3%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +5385.7%
~equal in Zinc ~0.34mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 14% 16% 0% 7.5% 33% 1.4% 17% 7.6% 31% 0% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin B2Vitamin B2 +197.9%
Contains more Vitamin B5Vitamin B5 +158.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2842.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B3Vitamin B3 +1038.7%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +575%

All nutrients comparison - raw data values

Nutrient Tapioca Cassava DV% diff.
Vitamin C 0.7mg 20.6mg 22%
Manganese 0.007mg 0.384mg 16%
Copper 0.012mg 0.1mg 10%
Vitamin B12 0.25µg 0µg 10%
Calcium 105mg 16mg 9%
Phosphorus 82mg 27mg 8%
Fiber 0g 1.8g 7%
Vitamin B2 0.143mg 0.048mg 7%
Carbs 19.56g 38.06g 6%
Folate 4µg 27µg 6%
Vitamin D 0.9µg 0µg 5%
Sodium 121mg 14mg 5%
Vitamin A 47µg 1µg 5%
Vitamin B1 0.03mg 0.087mg 5%
Vitamin B3 0.075mg 0.854mg 5%
Vitamin D* 34 IU 0 IU 4%
Potassium 133mg 271mg 4%
Vitamin B6 0.033mg 0.088mg 4%
Choline 23.7mg 4%
Saturated fat 0.991g 0.074g 4%
Calories 105kcal 160kcal 3%
Protein 2.88g 1.36g 3%
Iron 0.06mg 0.27mg 3%
Vitamin B5 0.277mg 0.107mg 3%
Fats 1.67g 0.28g 2%
Cholesterol 6mg 0mg 2%
Magnesium 12mg 21mg 2%
Selenium 2µg 0.7µg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.19mg 1%
Monounsaturated fat 0.452g 0.075g 1%
Protein per 100 calories 2.7g 0.85g N/A
Calories per 10 g protein 365kcal 1176kcal N/A
Weight per 100 calories 95g 63g N/A
Net carbs 19.56g 36.26g N/A
Sugar 1.7g N/A
Zinc 0.35mg 0.34mg 0%
Polyunsaturated fat 0.061g 0.048g 0%
Tryptophan 0.041mg 0.019mg 0%
Threonine 0.13mg 0.028mg 0%
Isoleucine 0.173mg 0.027mg 0%
Leucine 0.282mg 0.039mg 0%
Lysine 0.228mg 0.044mg 0%
Methionine 0.073mg 0.011mg 0%
Phenylalanine 0.139mg 0.026mg 0%
Valine 0.192mg 0.035mg 0%
Histidine 0.078mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 20% 75%
Protein: 2.88 g
Fats: 1.67 g
Carbs: 19.56 g
Water: 75.01 g
Other: 0.88 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 +111.8%
Contains more FatsFats +496.4%
Contains more WaterWater +25.7%
Contains more CarbsCarbs +94.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.991 g
Monounsaturated fat: Mono. Fat 0.452 g
Polyunsaturated fat: Poly. Fat 0.061 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 +502.7%
Contains more Poly. FatPolyunsaturated fat +27.1%
Contains less Sat. FatSaturated fat -92.5%

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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. Tapioca - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169612/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.