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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.

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.
Wild rice raw
Wild rice raw
10
:
0
Cassava
Cassava
Contains more Calcium +31.3%
Contains more Iron +625.9%
Contains more Magnesium +742.9%
Contains more Phosphorus +1503.7%
Contains more Potassium +57.6%
Contains less Sodium -50%
Contains more Zinc +1652.9%
Contains more Copper +424%
Contains more Manganese +246.1%
Contains more Selenium +300%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +31.3%
Contains more Iron +625.9%
Contains more Magnesium +742.9%
Contains more Phosphorus +1503.7%
Contains more Potassium +57.6%
Contains less Sodium -50%
Contains more Zinc +1652.9%
Contains more Copper +424%
Contains more Manganese +246.1%
Contains more Selenium +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.
Wild rice raw
Wild rice raw
8
:
1
Cassava
Cassava
Contains more Vitamin A +46.2%
Contains more Vitamin E +331.6%
Contains more Vitamin B1 +32.2%
Contains more Vitamin B2 +445.8%
Contains more Vitamin B3 +688.4%
Contains more Vitamin B5 +903.7%
Contains more Vitamin B6 +344.3%
Contains more Folate +251.9%
Contains more Vitamin C +∞%
Equal in Vitamin K - 1.9
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 A +46.2%
Contains more Vitamin E +331.6%
Contains more Vitamin B1 +32.2%
Contains more Vitamin B2 +445.8%
Contains more Vitamin B3 +688.4%
Contains more Vitamin B5 +903.7%
Contains more Vitamin B6 +344.3%
Contains more Folate +251.9%
Contains more Vitamin C +∞%
Equal in Vitamin K - 1.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Cassava
Cassava
Contains more Protein +983.1%
Contains more Fats +285.7%
Contains more Carbs +96.8%
Contains more Other +146.8%
Contains more Water +669.1%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +983.1%
Contains more Fats +285.7%
Contains more Carbs +96.8%
Contains more Other +146.8%
Contains more Water +669.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Cassava
Cassava
Contains more Monounsaturated Fat +112%
Contains more Polyunsaturated fat +1308.3%
Contains less Saturated Fat -52.6%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +112%
Contains more Polyunsaturated fat +1308.3%
Contains less Saturated Fat -52.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Cassava Opinion
Net carbs 68.7g 36.26g Wild rice raw
Protein 14.73g 1.36g Wild rice raw
Fats 1.08g 0.28g Wild rice raw
Carbs 74.9g 38.06g Wild rice raw
Calories 357kcal 160kcal Wild rice raw
Sugar 2.5g 1.7g Cassava
Fiber 6.2g 1.8g Wild rice raw
Calcium 21mg 16mg Wild rice raw
Iron 1.96mg 0.27mg Wild rice raw
Magnesium 177mg 21mg Wild rice raw
Phosphorus 433mg 27mg Wild rice raw
Potassium 427mg 271mg Wild rice raw
Sodium 7mg 14mg Wild rice raw
Zinc 5.96mg 0.34mg Wild rice raw
Copper 0.524mg 0.1mg Wild rice raw
Manganese 1.329mg 0.384mg Wild rice raw
Selenium 2.8µg 0.7µg Wild rice raw
Vitamin A 19IU 13IU Wild rice raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.82mg 0.19mg Wild rice raw
Vitamin C 0mg 20.6mg Cassava
Vitamin B1 0.115mg 0.087mg Wild rice raw
Vitamin B2 0.262mg 0.048mg Wild rice raw
Vitamin B3 6.733mg 0.854mg Wild rice raw
Vitamin B5 1.074mg 0.107mg Wild rice raw
Vitamin B6 0.391mg 0.088mg Wild rice raw
Folate 95µg 27µg Wild rice raw
Vitamin K 1.9µg 1.9µg
Tryptophan 0.179mg 0.019mg Wild rice raw
Threonine 0.469mg 0.028mg Wild rice raw
Isoleucine 0.618mg 0.027mg Wild rice raw
Leucine 1.018mg 0.039mg Wild rice raw
Lysine 0.629mg 0.044mg Wild rice raw
Methionine 0.438mg 0.011mg Wild rice raw
Phenylalanine 0.721mg 0.026mg Wild rice raw
Valine 0.858mg 0.035mg Wild rice raw
Histidine 0.384mg 0.02mg Wild rice raw
Saturated Fat 0.156g 0.074g Cassava
Monounsaturated Fat 0.159g 0.075g Wild rice raw
Polyunsaturated fat 0.676g 0.048g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
14%
Cassava
Minerals Daily Need Coverage Score
96%
Wild rice raw
16%
Cassava

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.082g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.