Cassava Flour Nutrition

Unlike many gluten-free products on the market, the only steps in the Three Spades Cassava Flour process are root harvesting, washing, drying, milling and sifting.

Absolutely no chemicals are used in the flour-making process and nothing is added to the final product.

 

Per 100 g

Energy

1320 kJ

Protein

5.0 g

Fat, Total

0.7 g

-        Saturated

0.2 g

-        Mono

0.4 g

-        Poly

0.1 g

-        Trans

Not detected

Dietary Fibre, Total

8.0 g

-        Soluble

4.0 g

-        Insoluble

4.0 g

Non-Fibre Carbohydrate

80.0 g

-        Simple Sugars

5.0 g

Minerals, Total

2.1 g

-        Potassium

610 mg

-        Calcium

36 mg

-        Sodium

30 mg

Vitamin C, Total

46 mg

Folate

61 mg

Gluten

Not present


Nutritional Comparison

Relative to many popular non-wheat flours, Three Spades Cassava Flour is rich in many important nutrients, most notably:

  • Dietary fibre
  • Calcium
  • Potassium
  • Vitamin C
  • Folate
  • Lycopene

It is the fibre, however, which makes cassava flour superior to most other readily-available non-wheat/non-grain flours and starches.

Not only is the dietary fibre content of cassava flour high, the quality of the fibre is also high. Three Spades grows many varieties of cassava. We have selected those varieties that provide the most desirable flour properties.

Furthermore, Three Spades harvests its cassava well before the roots reach their maximum size. The fibre in younger roots has a higher proportion of the all-important pectins and hemicelluloses. As the cassava roots age, however, the fibre fraction contains increasing levels of cellulose and lignin, neither of which provides any significant health advantage.

(Consumers may be shocked to learn that it is becoming increasingly common for food/ingredients suppliers to ‘fortify’ foods with indigestible cellulosic materials such as shredded bamboo for the sole purpose of claiming a higher apparent fibre content).

The following table highlights the nutritional superiority of cassava flour to other popular gluten-free starches and flours.

Product Water Energy Energy Fibre, total dietary Protein Total lipid (fat) Sugars, total Calc'm, Ca Iron, Fe Pot'm, K Vitamin C, total ascorbic acid Folate, total Lycopene
g kcal kJ g g g g mg mg mg mg µg µg
Three Spades 10.0 315 1320 8.0 5.00 0.70 5.0 36 0.61 610 46 61 29
Tapioca Starch 10.99 358 1498 0.9 0.19 0.02 3.35 20 1.58 11 0 4 0
Corn Starch 8.32 381 1594 0.9 0.26 0.05 0 2 0.47 3 0 0 0
Sorghum Flour 11.92 357 1492 1.9 9.53 1.24 0 6 0.97 145 0.6 0 0
Rice Flour, White 11.89 366 1531 2.4 5.95 1.42 0.12 10 0.35 76 0 4 0
Rice Flour, Brown 11.97 363 1519 4.6 7.23 2.78 0.66 11 1.98 289 0 16 0
Millet Flour 8.67 382 1597 3.5 10.75 4.25 1.66 14 3.94 224 0 42 0
Corn Flour 10.91 361 1510 7.3 6.93 3.86 0.64 7 2.38 315 0 25 0