Comparing Nutrients in 100 calories Cassava VS Cooked 51% Whole Wheat Pasta

Weight per 100 calories

• Cassava: 62.5g
• Cooked 51% Whole Wheat Pasta: 63g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cassava or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Cassava	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	1.53% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	15.2% 20g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	0.74% 0.53g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.061% 0.044g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.044g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	2.96% 1.13g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	6.54% 3.66g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.069% 0.63μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.34% 0.067mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.2% 17μg	3.14% 12.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.3% 13mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	1% 10mg	0.75% 7.55mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.1% 0.17mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	6.74% 28.3mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	28.2% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.4% 17mg	9.9% 69mg	700mg per day for Men 19-50 years
Potassium	5% 169mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	0.8% 0.44μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.75mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	1% 37.3g	1.03% 38g	3700g per day for Men 19-50 years

Cassava VS Cooked 51% Whole Wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cassava or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 100 calories of Cassava vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Cassava have 1.3 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cassava vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Cassava have 3.5 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2 times more Copper, 6.1 times more Iron, 2.2 times more Magnesium, 2.7 times more Manganese, 4.1 times more Phosphorus, 49.2 times more Selenium and 3.3 times more Zinc than Raw Cassava.
• 100 calories of Cassava lack sufficient amounts of Selenium and Zinc
• 100 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Raw Cassava as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cassava have 1.2 times more Carbohydrate than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 17.1 times more Omega 6, 2.6 times more Fiber and 4.3 times more Protein than Raw Cassava.
• Both Cassava and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Raw Cassava as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 100 calories.