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  6. Cassava vs. Rice, white, medium-grain, raw, enriched

Cassava vs. Rice, white, medium-grain, raw, enriched — In-Depth Nutrition Comparison

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The main differences between cassava and rice, white, medium-grain, raw, enriched

  • Cassava has more vitamin C; however, rice, white, medium-grain, raw, enriched has more iron, folate, vitamin B1, manganese, vitamin B3, selenium, vitamin B5, phosphorus, and zinc.
  • Daily need coverage for iron for rice, white, medium-grain, raw, enriched is 51% higher.

Food types used in this article are Cassava, raw and Rice, white, medium-grain, raw, enriched.

Infographic

Cassava vs Rice, white, medium-grain, raw, enriched 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 2.7% 7.6% 164% 37% 32% 46% 0.13% 143% 82%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +215.1%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +1514.8%
Contains more ZincZinc +241.2%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +186.5%
Contains more SeleniumSelenium +2057.1%
~equal in Copper ~0.11mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
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 0% 0% 2.2% 0% 145% 11% 95% 81% 33% 0% 0% 173%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +564.4%
Contains more Vitamin B3Vitamin B3 +496.4%
Contains more Vitamin B5Vitamin B5 +1154.2%
Contains more Vitamin B6Vitamin B6 +64.8%
Contains more FolateFolate +755.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.048mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Rice, white, medium-grain, raw, enriched DV% diff.
Iron 0.27mg 4.36mg 51%
Folate 27µg 231µg 51%
Vitamin B1 0.087mg 0.578mg 41%
Manganese 0.384mg 1.1mg 31%
Selenium 0.7µg 15.1µg 26%
Vitamin B3 0.854mg 5.093mg 26%
Vitamin B5 0.107mg 1.342mg 25%
Vitamin C 20.6mg 0mg 23%
Carbs 38.06g 79.34g 14%
Phosphorus 27mg 108mg 12%
Protein 1.36g 6.61g 11%
Calories 160kcal 360kcal 10%
Zinc 0.34mg 1.16mg 7%
Potassium 271mg 86mg 5%
Vitamin B6 0.088mg 0.145mg 4%
Choline 23.7mg 4%
Magnesium 21mg 35mg 3%
Fiber 1.8g 1.4g 2%
Vitamin K 1.9µg 2%
Calcium 16mg 9mg 1%
Copper 0.1mg 0.11mg 1%
Sodium 14mg 1mg 1%
Vitamin E 0.19mg 0.11mg 1%
Polyunsaturated fat 0.048g 0.155g 1%
Fats 0.28g 0.58g 0%
Net carbs 36.26g 77.94g N/A
Sugar 1.7g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.048mg 0.048mg 0%
Saturated fat 0.074g 0.158g 0%
Monounsaturated fat 0.075g 0.181g 0%
Tryptophan 0.019mg 0.077mg 0%
Threonine 0.028mg 0.236mg 0%
Isoleucine 0.027mg 0.285mg 0%
Leucine 0.039mg 0.546mg 0%
Lysine 0.044mg 0.239mg 0%
Methionine 0.011mg 0.155mg 0%
Phenylalanine 0.026mg 0.353mg 0%
Valine 0.035mg 0.403mg 0%
Histidine 0.02mg 0.155mg 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
7% 79% 13%
Protein: 6.61 g
Fats: 0.58 g
Carbs: 79.34 g
Water: 12.89 g
Other: 0.58 g
Contains more WaterWater +363%
Contains more ProteinProtein +386%
Contains more FatsFats +107.1%
Contains more CarbsCarbs +108.5%
~equal in Other ~0.58g

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
32% 37% 31%
Saturated fat: Sat. Fat 0.158 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +141.3%
Contains more Poly. FatPolyunsaturated fat +222.9%

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. Rice, white, medium-grain, raw, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168879/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.