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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, Vitamin B2, and Vitamin D, however, Cassava is higher in Vitamin C, Manganese, Copper, Fiber, and Folate.
  • Cassava covers your daily need of Vitamin C 22% more than Tapioca.

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
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.
Tapioca
Tapioca
4
:
6
Cassava
Cassava
Contains more Calcium +556.3%
Contains more Phosphorus +203.7%
Contains more Selenium +185.7%
Contains more Iron +350%
Contains more Magnesium +75%
Contains more Potassium +103.8%
Contains less Sodium -88.4%
Contains more Copper +733.3%
Contains more Manganese +5385.7%
Equal in Zinc - 0.34
Tapioca
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 3% 9% 36% 12% 16% 10% 4% 1% 11%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +556.3%
Contains more Phosphorus +203.7%
Contains more Selenium +185.7%
Contains more Iron +350%
Contains more Magnesium +75%
Contains more Potassium +103.8%
Contains less Sodium -88.4%
Contains more Copper +733.3%
Contains more Manganese +5385.7%
Equal in Zinc - 0.34

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.
Tapioca
Tapioca
5
:
7
Cassava
Cassava
Contains more Vitamin A +1130.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +197.9%
Contains more Vitamin B5 +158.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +2842.9%
Contains more Vitamin B1 +190%
Contains more Vitamin B3 +1038.7%
Contains more Vitamin B6 +166.7%
Contains more Folate +575%
Tapioca
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 27% 3% 8% 33% 2% 17% 8% 3% 32% 0%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +1130.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +197.9%
Contains more Vitamin B5 +158.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +2842.9%
Contains more Vitamin B1 +190%
Contains more Vitamin B3 +1038.7%
Contains more Vitamin B6 +166.7%
Contains more Folate +575%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tapioca
Tapioca
4
:
1
Cassava
Cassava
Contains more Protein +111.8%
Contains more Fats +496.4%
Contains more Water +25.7%
Contains more Other +41.9%
Contains more Carbs +94.6%
Tapioca
3% 2% 20% 75%
Protein: 2.88 g
Fats: 1.67 g
Carbs: 19.56 g
Water: 75.01 g
Other: 0.88 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +111.8%
Contains more Fats +496.4%
Contains more Water +25.7%
Contains more Other +41.9%
Contains more Carbs +94.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tapioca
Tapioca
2
:
1
Cassava
Cassava
Contains more Monounsaturated Fat +502.7%
Contains more Polyunsaturated fat +27.1%
Contains less Saturated Fat -92.5%
Tapioca
66% 30% 4%
Saturated Fat: 0.991 g
Monounsaturated Fat: 0.452 g
Polyunsaturated fat: 0.061 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +502.7%
Contains more Polyunsaturated fat +27.1%
Contains less Saturated Fat -92.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tapioca Cassava Opinion
Net carbs 19.56g 36.26g Cassava
Protein 2.88g 1.36g Tapioca
Fats 1.67g 0.28g Tapioca
Carbs 19.56g 38.06g Cassava
Calories 105kcal 160kcal Cassava
Sugar 1.7g Tapioca
Fiber 0g 1.8g Cassava
Calcium 105mg 16mg Tapioca
Iron 0.06mg 0.27mg Cassava
Magnesium 12mg 21mg Cassava
Phosphorus 82mg 27mg Tapioca
Potassium 133mg 271mg Cassava
Sodium 121mg 14mg Cassava
Zinc 0.35mg 0.34mg Tapioca
Copper 0.012mg 0.1mg Cassava
Manganese 0.007mg 0.384mg Cassava
Selenium 2µg 0.7µg Tapioca
Vitamin A 160IU 13IU Tapioca
Vitamin A RAE 47µg 1µg Tapioca
Vitamin E 0.19mg Cassava
Vitamin D 34IU 0IU Tapioca
Vitamin D 0.9µg 0µg Tapioca
Vitamin C 0.7mg 20.6mg Cassava
Vitamin B1 0.03mg 0.087mg Cassava
Vitamin B2 0.143mg 0.048mg Tapioca
Vitamin B3 0.075mg 0.854mg Cassava
Vitamin B5 0.277mg 0.107mg Tapioca
Vitamin B6 0.033mg 0.088mg Cassava
Folate 4µg 27µg Cassava
Vitamin B12 0.25µg 0µg Tapioca
Vitamin K 1.9µg Cassava
Tryptophan 0.041mg 0.019mg Tapioca
Threonine 0.13mg 0.028mg Tapioca
Isoleucine 0.173mg 0.027mg Tapioca
Leucine 0.282mg 0.039mg Tapioca
Lysine 0.228mg 0.044mg Tapioca
Methionine 0.073mg 0.011mg Tapioca
Phenylalanine 0.139mg 0.026mg Tapioca
Valine 0.192mg 0.035mg Tapioca
Histidine 0.078mg 0.02mg Tapioca
Cholesterol 6mg 0mg Cassava
Saturated Fat 0.991g 0.074g Cassava
Monounsaturated Fat 0.452g 0.075g Tapioca
Polyunsaturated fat 0.061g 0.048g Tapioca

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tapioca Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Tapioca
14%
Cassava
Minerals Daily Need Coverage Score
13%
Tapioca
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Tapioca
Tapioca is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Tapioca
Tapioca is lower in glycemic index (difference - 16)
Which food is cheaper?
Tapioca
Tapioca is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 107mg)
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.917g)
Which food is richer in minerals?
?
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.
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. 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.