Wheat vs. Cassava — In-Depth Nutrition Comparison
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Significant differences between wheat and cassava
- The amount of selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, magnesium, vitamin B1, and vitamin B6 in wheat is higher than in cassava.
- Wheat covers your daily selenium needs 161% more than cassava.
- Cassava has 19 times less phosphorus than wheat . Wheat has 508mg of phosphorus, while cassava has 27mg.
- Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of wheat is 50.
Specific food types used in this comparison are Wheat, durum 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 | +585.7% |
| Contains more CalciumCalcium | +112.5% |
| Contains more PotassiumPotassium | +59% |
| Contains more IronIron | +1203.7% |
| Contains more CopperCopper | +453% |
| Contains more ZincZinc | +1123.5% |
| Contains more PhosphorusPhosphorus | +1781.5% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +684.4% |
| Contains more SeleniumSelenium | +12671.4% |
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 B1Vitamin B1 | +381.6% |
| Contains more Vitamin B2Vitamin B2 | +152.1% |
| Contains more Vitamin B3Vitamin B3 | +689% |
| Contains more Vitamin B5Vitamin B5 | +773.8% |
| Contains more Vitamin B6Vitamin B6 | +376.1% |
| Contains more FolateFolate | +59.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 0.7µg | 161% |
| Manganese | 3.012mg | 0.384mg | 114% |
| Phosphorus | 508mg | 27mg | 69% |
| Copper | 0.553mg | 0.1mg | 50% |
| Iron | 3.52mg | 0.27mg | 41% |
| Vitamin B3 | 6.738mg | 0.854mg | 37% |
| Zinc | 4.16mg | 0.34mg | 35% |
| Magnesium | 144mg | 21mg | 29% |
| Vitamin B1 | 0.419mg | 0.087mg | 28% |
| Vitamin B6 | 0.419mg | 0.088mg | 25% |
| Protein | 13.68g | 1.36g | 25% |
| Vitamin C | 0mg | 20.6mg | 23% |
| Vitamin B5 | 0.935mg | 0.107mg | 17% |
| Carbs | 71.13g | 38.06g | 11% |
| Calories | 339kcal | 160kcal | 9% |
| Fiber | 1.8g | 7% | |
| Polyunsaturated fat | 0.978g | 0.048g | 6% |
| Vitamin B2 | 0.121mg | 0.048mg | 6% |
| Potassium | 431mg | 271mg | 5% |
| Choline | 23.7mg | 4% | |
| Folate | 43µg | 27µg | 4% |
| Fats | 2.47g | 0.28g | 3% |
| Calcium | 34mg | 16mg | 2% |
| Saturated fat | 0.454g | 0.074g | 2% |
| Vitamin K | 1.9µg | 2% | |
| Monounsaturated fat | 0.344g | 0.075g | 1% |
| Sodium | 2mg | 14mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Net carbs | 71.13g | 36.26g | N/A |
| Sugar | 1.7g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.176mg | 0.019mg | 0% |
| Threonine | 0.366mg | 0.028mg | 0% |
| Isoleucine | 0.533mg | 0.027mg | 0% |
| Leucine | 0.934mg | 0.039mg | 0% |
| Lysine | 0.303mg | 0.044mg | 0% |
| Methionine | 0.221mg | 0.011mg | 0% |
| Phenylalanine | 0.681mg | 0.026mg | 0% |
| Valine | 0.594mg | 0.035mg | 0% |
| Histidine | 0.322mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +905.9% |
| Contains more FatsFats | +782.1% |
| Contains more CarbsCarbs | +86.9% |
| Contains more OtherOther | +187.1% |
| Contains more WaterWater | +445.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +358.7% |
| Contains more Poly. FatPolyunsaturated fat | +1937.5% |
| Contains less Sat. FatSaturated fat | -83.7% |