Cassava vs. Rice — In-Depth Nutrition Comparison
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How are cassava and rice different?
- Cassava is higher in vitamin C, potassium, and fiber; however, rice is richer in selenium, iron, folate, vitamin B1, and vitamin B5.
- Daily need coverage for vitamin C for cassava is 23% higher.
- Cassava contains 11 times more choline than rice. While cassava contains 23.7mg of choline, rice contains only 2.1mg.
- Rice has a lower glycemic index (60) than cassava (94).
Cassava, raw and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +75% |
| Contains more CalciumCalcium | +60% |
| Contains more PotassiumPotassium | +674.3% |
| Contains more CopperCopper | +44.9% |
| Contains more IronIron | +344.4% |
| Contains more ZincZinc | +44.1% |
| Contains more PhosphorusPhosphorus | +59.3% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +22.9% |
| Contains more SeleniumSelenium | +971.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +375% |
| Contains more Vitamin B2Vitamin B2 | +269.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +1028.6% |
| Contains more Vitamin B1Vitamin B1 | +87.4% |
| Contains more Vitamin B3Vitamin B3 | +72.8% |
| Contains more Vitamin B5Vitamin B5 | +264.5% |
| Contains more FolateFolate | +114.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 20.6mg | 0mg | 23% |
| Iron | 0.27mg | 1.2mg | 12% |
| Selenium | 0.7µg | 7.5µg | 12% |
| Folate | 27µg | 58µg | 8% |
| Potassium | 271mg | 35mg | 7% |
| Vitamin B1 | 0.087mg | 0.163mg | 6% |
| Vitamin B5 | 0.107mg | 0.39mg | 6% |
| Fiber | 1.8g | 0.4g | 6% |
| Manganese | 0.384mg | 0.472mg | 4% |
| Choline | 23.7mg | 2.1mg | 4% |
| Vitamin B3 | 0.854mg | 1.476mg | 4% |
| Carbs | 38.06g | 28.17g | 3% |
| Copper | 0.1mg | 0.069mg | 3% |
| Vitamin B2 | 0.048mg | 0.013mg | 3% |
| Protein | 1.36g | 2.69g | 3% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Calories | 160kcal | 130kcal | 2% |
| Magnesium | 21mg | 12mg | 2% |
| Phosphorus | 27mg | 43mg | 2% |
| Vitamin E | 0.19mg | 0.04mg | 1% |
| Sodium | 14mg | 1mg | 1% |
| Zinc | 0.34mg | 0.49mg | 1% |
| Calcium | 16mg | 10mg | 1% |
| Fats | 0.28g | 0.28g | 0% |
| Net carbs | 36.26g | 27.77g | N/A |
| Sugar | 1.7g | 0.05g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B6 | 0.088mg | 0.093mg | 0% |
| Saturated fat | 0.074g | 0.077g | 0% |
| Monounsaturated fat | 0.075g | 0.088g | 0% |
| Polyunsaturated fat | 0.048g | 0.076g | 0% |
| Tryptophan | 0.019mg | 0.031mg | 0% |
| Threonine | 0.028mg | 0.096mg | 0% |
| Isoleucine | 0.027mg | 0.116mg | 0% |
| Leucine | 0.039mg | 0.222mg | 0% |
| Lysine | 0.044mg | 0.097mg | 0% |
| Methionine | 0.011mg | 0.063mg | 0% |
| Phenylalanine | 0.026mg | 0.144mg | 0% |
| Valine | 0.035mg | 0.164mg | 0% |
| Histidine | 0.02mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +35.1% |
| Contains more OtherOther | +47.6% |
| Contains more ProteinProtein | +97.8% |
| Contains more WaterWater | +14.7% |
~equal in
Fats
~0.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +17.3% |
| Contains more Poly. FatPolyunsaturated fat | +58.3% |
~equal in
Saturated fat
~0.077g
