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  6. Pasta vs. Cassava

Pasta vs. Cassava — In-Depth Nutrition Comparison

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How are pasta and cassava different?

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

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

Infographic

Pasta vs Cassava 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.
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%
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%
Contains more IronIron +322.2%
Contains more ZincZinc +64.7%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +1029.2%
Contains more ManganeseManganese +71.4%
~equal in Copper ~0.1mg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +158.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +278.7%
Contains more FatsFats +275%
Contains more WaterWater +14.9%
Contains more CarbsCarbs +52.7%
Contains more OtherOther +100%

Fat Type Comparison

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

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