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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 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% |
| Fiber | 1.8g | 0.4g | 6% |
| Vitamin B1 | 0.087mg | 0.163mg | 6% |
| Vitamin B5 | 0.107mg | 0.39mg | 6% |
| Manganese | 0.384mg | 0.472mg | 4% |
| Vitamin B3 | 0.854mg | 1.476mg | 4% |
| Choline | 23.7mg | 2.1mg | 4% |
| Protein | 1.36g | 2.69g | 3% |
| Carbs | 38.06g | 28.17g | 3% |
| Copper | 0.1mg | 0.069mg | 3% |
| Vitamin B2 | 0.048mg | 0.013mg | 3% |
| Calories | 160kcal | 130kcal | 2% |
| Magnesium | 21mg | 12mg | 2% |
| Phosphorus | 27mg | 43mg | 2% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Calcium | 16mg | 10mg | 1% |
| Zinc | 0.34mg | 0.49mg | 1% |
| Sodium | 14mg | 1mg | 1% |
| Vitamin E | 0.19mg | 0.04mg | 1% |
| Protein per 100 calories | 0.85g | 2.1g | N/A |
| Calories per 10 g protein | 1176kcal | 483kcal | N/A |
| Weight per 100 calories | 63g | 77g | N/A |
| 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 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
