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.
- The glycemic index of cassava is higher.
Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Cassava, raw.
Infographic
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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 IronIron | +1618.5% |
| Contains more CopperCopper | +44% |
| Contains more ZincZinc | +105.9% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +77.6% |
| Contains more SeleniumSelenium | +4742.9% |
| Contains more PotassiumPotassium | +153.3% |
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 | +802.3% |
| Contains more Vitamin B2Vitamin B2 | +929.2% |
| Contains more Vitamin B3Vitamin B3 | +591.3% |
| Contains more Vitamin B5Vitamin B5 | +309.3% |
| Contains more FolateFolate | +577.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +216.7% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin KVitamin K | +533.3% |
| Contains more CholineCholine | +127.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.9µg | 0.7µg | 60% |
| Vitamin B1 | 0.785mg | 0.087mg | 58% |
| Iron | 4.64mg | 0.27mg | 55% |
| Folate | 183µg | 27µg | 39% |
| Vitamin B2 | 0.494mg | 0.048mg | 34% |
| Vitamin B3 | 5.904mg | 0.854mg | 32% |
| Vitamin C | 0mg | 20.6mg | 23% |
| Protein | 10.33g | 1.36g | 18% |
| Carbs | 76.31g | 38.06g | 13% |
| Manganese | 0.682mg | 0.384mg | 13% |
| Phosphorus | 108mg | 27mg | 12% |
| Calories | 364kcal | 160kcal | 10% |
| Vitamin B5 | 0.438mg | 0.107mg | 7% |
| Copper | 0.144mg | 0.1mg | 5% |
| Potassium | 107mg | 271mg | 5% |
| Fiber | 2.7g | 1.8g | 4% |
| Zinc | 0.7mg | 0.34mg | 3% |
| Vitamin B6 | 0.044mg | 0.088mg | 3% |
| Polyunsaturated fat | 0.413g | 0.048g | 2% |
| Choline | 10.4mg | 23.7mg | 2% |
| Vitamin K | 0.3µg | 1.9µg | 1% |
| Fats | 0.98g | 0.28g | 1% |
| Sodium | 2mg | 14mg | 1% |
| Vitamin E | 0.06mg | 0.19mg | 1% |
| Net carbs | 73.61g | 36.26g | N/A |
| Magnesium | 22mg | 21mg | 0% |
| Calcium | 15mg | 16mg | 0% |
| Sugar | 0.27g | 1.7g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.155g | 0.074g | 0% |
| Monounsaturated fat | 0.087g | 0.075g | 0% |
| Tryptophan | 0.127mg | 0.019mg | 0% |
| Threonine | 0.281mg | 0.028mg | 0% |
| Isoleucine | 0.357mg | 0.027mg | 0% |
| Leucine | 0.71mg | 0.039mg | 0% |
| Lysine | 0.228mg | 0.044mg | 0% |
| Methionine | 0.183mg | 0.011mg | 0% |
| Phenylalanine | 0.52mg | 0.026mg | 0% |
| Valine | 0.415mg | 0.035mg | 0% |
| Histidine | 0.23mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +659.6% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +100.5% |
| Contains more WaterWater | +400.7% |
| Contains more OtherOther | +34.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +16% |
| Contains more Poly. FatPolyunsaturated fat | +760.4% |
| Contains less Sat. FatSaturated fat | -52.3% |
