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Cassava vs. Pasta — In-Depth Nutrition Comparison

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How are cassava and pasta different?

  • Cassava is richer in vitamin C, potassium, and manganese, while pasta is higher in iron, vitamin B1, folate, vitamin B2, vitamin B12, and phosphorus.
  • Cassava covers your daily need for vitamin C, 23% more than pasta.
  • Cassava contains 11 times more potassium than pasta. Cassava contains 271mg of potassium, while pasta contains 24mg.
  • Cassava has a higher glycemic index (94) than pasta (49).

Cassava, raw and Pasta, fresh-refrigerated, plain, cooked types were used in this article.

Infographic

Cassava vs Pasta 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Pasta
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +1029.2%
Contains more ManganeseManganese +71.4%
Contains more SeleniumSelenium +∞%
Contains more IronIron +322.2%
Contains more ZincZinc +64.7%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -57.1%
~equal in Copper ~0.093mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Pasta
Pasta
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +158.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +140.2%
Contains more Vitamin B2Vitamin B2 +212.5%
Contains more Vitamin B3Vitamin B3 +16.2%
Contains more Vitamin B5Vitamin B5 +71%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +137%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cassava Pasta DV% diff.
Vitamin C 20.6mg 0mg 23%
Cholesterol 0mg 33mg 11%
Iron 0.27mg 1.14mg 11%
Vitamin B1 0.087mg 0.209mg 10%
Folate 27µg 64µg 9%
Protein 1.36g 5.15g 8%
Vitamin B2 0.048mg 0.15mg 8%
Potassium 271mg 24mg 7%
Fiber 1.8g 7%
Manganese 0.384mg 0.224mg 7%
Vitamin B12 0µg 0.14µg 6%
Phosphorus 27mg 63mg 5%
Carbs 38.06g 24.93g 4%
Vitamin B6 0.088mg 0.034mg 4%
Choline 23.7mg 4%
Polyunsaturated fat 0.048g 0.429g 3%
Zinc 0.34mg 0.56mg 2%
Vitamin B5 0.107mg 0.183mg 2%
Vitamin K 1.9µg 2%
Calories 160kcal 131kcal 1%
Fats 0.28g 1.05g 1%
Magnesium 21mg 18mg 1%
Calcium 16mg 6mg 1%
Copper 0.1mg 0.093mg 1%
Vitamin A 1µg 6µg 1%
Vitamin E 0.19mg 1%
Selenium 0.7µg 1%
Vitamin B3 0.854mg 0.992mg 1%
Protein per 100 calories 0.85g 3.9g N/A
Calories per 10 g protein 1176kcal 254kcal N/A
Weight per 100 calories 63g 76g N/A
Net carbs 36.26g 24.93g N/A
Sugar 1.7g N/A
Sodium 14mg 6mg 0%
Saturated fat 0.074g 0.15g 0%
Monounsaturated fat 0.075g 0.124g 0%
Tryptophan 0.019mg 0.065mg 0%
Threonine 0.028mg 0.134mg 0%
Isoleucine 0.027mg 0.197mg 0%
Leucine 0.039mg 0.348mg 0%
Lysine 0.044mg 0.097mg 0%
Methionine 0.011mg 0.079mg 0%
Phenylalanine 0.026mg 0.247mg 0%
Valine 0.035mg 0.217mg 0%
Histidine 0.02mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more CarbsCarbs +52.7%
Contains more OtherOther +100%
Contains more ProteinProtein +278.7%
Contains more FatsFats +275%
Contains more WaterWater +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -50.7%
Contains more Mono. FatMonounsaturated fat +65.3%
Contains more Poly. FatPolyunsaturated fat +793.8%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.