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  6. Flour vs. Cassava

Flour vs. Cassava — In-Depth Nutrition Comparison

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A recap on differences between Flour and Cassava

  • Flour has more Selenium, Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, and Vitamin B5, however, Cassava is higher in Vitamin C.
  • Flour covers your daily Selenium needs 60% more than Cassava.
  • Cassava contains 17 times less Iron than Flour. Flour contains 4.64mg of Iron, while Cassava contains 0.27mg.

Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Cassava, raw.

Infographic

Flour 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.
Flour
Flour
8
:
2
Cassava
Cassava
Contains more Iron +1618.5%
Contains more Phosphorus +300%
Contains less Sodium -85.7%
Contains more Zinc +105.9%
Contains more Copper +44%
Contains more Manganese +77.6%
Contains more Selenium +4742.9%
Contains more Potassium +153.3%
Equal in Calcium - 16
Equal in Magnesium - 21
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +1618.5%
Contains more Phosphorus +300%
Contains less Sodium -85.7%
Contains more Zinc +105.9%
Contains more Copper +44%
Contains more Manganese +77.6%
Contains more Selenium +4742.9%
Contains more Potassium +153.3%
Equal in Calcium - 16
Equal in Magnesium - 21

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.
Flour
Flour
5
:
5
Cassava
Cassava
Contains more Vitamin B1 +802.3%
Contains more Vitamin B2 +929.2%
Contains more Vitamin B3 +591.3%
Contains more Vitamin B5 +309.3%
Contains more Folate +577.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +216.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +100%
Contains more Vitamin K +533.3%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 B1 +802.3%
Contains more Vitamin B2 +929.2%
Contains more Vitamin B3 +591.3%
Contains more Vitamin B5 +309.3%
Contains more Folate +577.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +216.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +100%
Contains more Vitamin K +533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Cassava
Cassava
Contains more Protein +659.6%
Contains more Fats +250%
Contains more Carbs +100.5%
Contains more Water +400.7%
Contains more Other +34.8%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +659.6%
Contains more Fats +250%
Contains more Carbs +100.5%
Contains more Water +400.7%
Contains more Other +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Cassava
Cassava
Contains more Monounsaturated Fat +16%
Contains more Polyunsaturated fat +760.4%
Contains less Saturated Fat -52.3%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +16%
Contains more Polyunsaturated fat +760.4%
Contains less Saturated Fat -52.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Cassava Opinion
Net carbs 73.61g 36.26g Flour
Protein 10.33g 1.36g Flour
Fats 0.98g 0.28g Flour
Carbs 76.31g 38.06g Flour
Calories 364kcal 160kcal Flour
Sugar 0.27g 1.7g Flour
Fiber 2.7g 1.8g Flour
Calcium 15mg 16mg Cassava
Iron 4.64mg 0.27mg Flour
Magnesium 22mg 21mg Flour
Phosphorus 108mg 27mg Flour
Potassium 107mg 271mg Cassava
Sodium 2mg 14mg Flour
Zinc 0.7mg 0.34mg Flour
Copper 0.144mg 0.1mg Flour
Manganese 0.682mg 0.384mg Flour
Selenium 33.9µg 0.7µg Flour
Vitamin A 0IU 13IU Cassava
Vitamin A RAE 0µg 1µg Cassava
Vitamin E 0.06mg 0.19mg Cassava
Vitamin C 0mg 20.6mg Cassava
Vitamin B1 0.785mg 0.087mg Flour
Vitamin B2 0.494mg 0.048mg Flour
Vitamin B3 5.904mg 0.854mg Flour
Vitamin B5 0.438mg 0.107mg Flour
Vitamin B6 0.044mg 0.088mg Cassava
Folate 183µg 27µg Flour
Vitamin K 0.3µg 1.9µg Cassava
Tryptophan 0.127mg 0.019mg Flour
Threonine 0.281mg 0.028mg Flour
Isoleucine 0.357mg 0.027mg Flour
Leucine 0.71mg 0.039mg Flour
Lysine 0.228mg 0.044mg Flour
Methionine 0.183mg 0.011mg Flour
Phenylalanine 0.52mg 0.026mg Flour
Valine 0.415mg 0.035mg Flour
Histidine 0.23mg 0.02mg Flour
Saturated Fat 0.155g 0.074g Cassava
Monounsaturated Fat 0.087g 0.075g Flour
Polyunsaturated fat 0.413g 0.048g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
14%
Cassava
Minerals Daily Need Coverage Score
59%
Flour
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.081g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.8)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.