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  6. Wheat flour, white, all-purpose, unenriched vs. Cassava

Wheat flour, white, all-purpose, unenriched vs. Cassava — In-Depth Nutrition Comparison

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A recap on the differences between wheat flour, white, all-purpose, unenriched and cassava

  • Wheat flour, white, all-purpose, unenriched has more selenium, manganese, phosphorus, iron, and vitamin B5; however, cassava is higher in vitamin C.
  • Wheat flour, white, all-purpose, unenriched covers your daily selenium needs 60% more than cassava.
  • Cassava contains 4 times less iron than wheat flour, white, all-purpose, unenriched. Wheat flour, white, all-purpose, unenriched contains 1.17mg of iron, while cassava contains 0.27mg.

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

Infographic

Wheat flour, white, all-purpose, unenriched vs Cassava 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 44% 48% 19% 46% 0.26% 89% 185%
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 IronIron +333.3%
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%
~equal in Magnesium ~21mg
~equal in Calcium ~16mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 30% 9.2% 23% 26% 10% 0% 0.75% 20% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin B5Vitamin B5 +309.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +533.3%
Contains more CholineCholine +127.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Wheat flour, white, all-purpose, unenriched Cassava DV% diff.
Selenium 33.9µg 0.7µg 60%
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%
Iron 1.17mg 0.27mg 11%
Calories 364kcal 160kcal 10%
Vitamin B5 0.438mg 0.107mg 7%
Potassium 107mg 271mg 5%
Copper 0.144mg 0.1mg 5%
Fiber 2.7g 1.8g 4%
Vitamin B6 0.044mg 0.088mg 3%
Vitamin B1 0.12mg 0.087mg 3%
Zinc 0.7mg 0.34mg 3%
Vitamin B3 1.25mg 0.854mg 2%
Polyunsaturated fat 0.413g 0.048g 2%
Choline 10.4mg 23.7mg 2%
Vitamin B2 0.04mg 0.048mg 1%
Vitamin E 0.06mg 0.19mg 1%
Fats 0.98g 0.28g 1%
Vitamin K 0.3µg 1.9µg 1%
Sodium 2mg 14mg 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%
Folate 26µg 27µg 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
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +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
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +16%
Contains more Poly. FatPolyunsaturated fat +760.4%
Contains less Sat. FatSaturated fat -52.3%

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. Wheat flour, white, all-purpose, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169761/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.