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  6. Wild rice raw vs. Cassava

Wild rice raw vs. Cassava — In-Depth Nutrition Comparison

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Important differences between wild rice raw and cassava

  • Wild rice raw has more phosphorus, zinc, copper, manganese, magnesium, vitamin B3, vitamin B6, iron, and vitamin B5; however, cassava has more vitamin C.
  • Wild rice raw's daily need coverage for phosphorus is 58% more.
  • Wild rice raw has 18 times more zinc than cassava. Wild rice raw has 5.96mg of zinc, while cassava has 0.34mg.
  • Cassava has a higher glycemic index than wild rice raw.

The food varieties used in the comparison are Wild rice, raw and Cassava, raw.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 MagnesiumMagnesium +742.9%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +57.6%
Contains more IronIron +625.9%
Contains more CopperCopper +424%
Contains more ZincZinc +1652.9%
Contains more PhosphorusPhosphorus +1503.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +246.1%
Contains more SeleniumSelenium +300%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +331.6%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin B2Vitamin B2 +445.8%
Contains more Vitamin B3Vitamin B3 +688.4%
Contains more Vitamin B5Vitamin B5 +903.7%
Contains more Vitamin B6Vitamin B6 +344.3%
Contains more FolateFolate +251.9%
Contains more CholineCholine +47.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Cassava DV% diff.
Phosphorus 433mg 27mg 58%
Zinc 5.96mg 0.34mg 51%
Copper 0.524mg 0.1mg 47%
Manganese 1.329mg 0.384mg 41%
Vitamin B3 6.733mg 0.854mg 37%
Magnesium 177mg 21mg 37%
Protein 14.73g 1.36g 27%
Vitamin B6 0.391mg 0.088mg 23%
Vitamin C 0mg 20.6mg 23%
Iron 1.96mg 0.27mg 21%
Vitamin B5 1.074mg 0.107mg 19%
Fiber 6.2g 1.8g 18%
Folate 95µg 27µg 17%
Vitamin B2 0.262mg 0.048mg 16%
Carbs 74.9g 38.06g 12%
Calories 357kcal 160kcal 10%
Potassium 427mg 271mg 5%
Vitamin E 0.82mg 0.19mg 4%
Polyunsaturated fat 0.676g 0.048g 4%
Selenium 2.8µg 0.7µg 4%
Choline 35mg 23.7mg 2%
Vitamin B1 0.115mg 0.087mg 2%
Fats 1.08g 0.28g 1%
Calcium 21mg 16mg 1%
Net carbs 68.7g 36.26g N/A
Sugar 2.5g 1.7g N/A
Sodium 7mg 14mg 0%
Vitamin A 1µg 1µg 0%
Vitamin K 1.9µg 1.9µg 0%
Saturated fat 0.156g 0.074g 0%
Monounsaturated fat 0.159g 0.075g 0%
Tryptophan 0.179mg 0.019mg 0%
Threonine 0.469mg 0.028mg 0%
Isoleucine 0.618mg 0.027mg 0%
Leucine 1.018mg 0.039mg 0%
Lysine 0.629mg 0.044mg 0%
Methionine 0.438mg 0.011mg 0%
Phenylalanine 0.721mg 0.026mg 0%
Valine 0.858mg 0.035mg 0%
Histidine 0.384mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +983.1%
Contains more FatsFats +285.7%
Contains more CarbsCarbs +96.8%
Contains more OtherOther +146.8%
Contains more WaterWater +669.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +112%
Contains more Poly. FatPolyunsaturated fat +1308.3%
Contains less Sat. FatSaturated fat -52.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.