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  6. White bread vs. Cassava

White bread vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between white bread and cassava

  • White bread has more iron, selenium, vitamin B1, vitamin B3, folate, vitamin B2, calcium, and phosphorus; however, cassava is higher in vitamin C.
  • White bread covers your daily need for iron, 42% more than cassava.
  • White bread has 35 times more sodium than cassava. While white bread has 490mg of sodium, cassava has only 14mg.
  • The glycemic index of cassava is higher.

These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) and Cassava, raw.

Infographic

White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +800%
Contains more IronIron +1237%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +263%
Contains more ManganeseManganese +39.6%
Contains more SeleniumSelenium +3042.9%
Contains more PotassiumPotassium +115.1%
Contains less SodiumSodium -97.1%
~equal in Magnesium ~21mg
~equal in Copper ~0.1mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 EVitamin E +15.8%
Contains more Vitamin B1Vitamin B1 +512.6%
Contains more Vitamin B2Vitamin B2 +406.3%
Contains more Vitamin B3Vitamin B3 +459.7%
Contains more Vitamin B5Vitamin B5 +400.9%
Contains more FolateFolate +311.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +850%
Contains more CholineCholine +62.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.088mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Cassava DV% diff.
Iron 3.61mg 0.27mg 42%
Selenium 22µg 0.7µg 39%
Vitamin B1 0.533mg 0.087mg 37%
Vitamin B3 4.78mg 0.854mg 25%
Vitamin C 0mg 20.6mg 23%
Folate 111µg 27µg 21%
Sodium 490mg 14mg 21%
Protein 8.85g 1.36g 15%
Vitamin B2 0.243mg 0.048mg 15%
Starch 37.17g 15%
Calcium 144mg 16mg 13%
Phosphorus 98mg 27mg 10%
Polyunsaturated fat 1.602g 0.048g 10%
Vitamin B5 0.536mg 0.107mg 9%
Manganese 0.536mg 0.384mg 7%
Calories 266kcal 160kcal 5%
Fats 3.33g 0.28g 5%
Zinc 0.74mg 0.34mg 4%
Fiber 2.7g 1.8g 4%
Potassium 126mg 271mg 4%
Carbs 49.42g 38.06g 4%
Fructose 2.43g 3%
Saturated fat 0.698g 0.074g 3%
Choline 14.6mg 23.7mg 2%
Vitamin K 0.2µg 1.9µg 1%
Monounsaturated fat 0.599g 0.075g 1%
Net carbs 46.72g 36.26g N/A
Magnesium 23mg 21mg 0%
Sugar 5.67g 1.7g N/A
Copper 0.101mg 0.1mg 0%
Vitamin E 0.22mg 0.19mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B6 0.087mg 0.088mg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +550.7%
Contains more FatsFats +1089.3%
Contains more CarbsCarbs +29.8%
Contains more OtherOther +219.4%
Contains more WaterWater +63.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +698.7%
Contains more Poly. FatPolyunsaturated fat +3237.5%
Contains less Sat. FatSaturated fat -89.4%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.