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  6. Cassava vs. Seaweed

Cassava vs. Seaweed — In-Depth Nutrition Comparison

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How are Cassava and Seaweed different?

  • Cassava is higher in Vitamin C, and Manganese, however, Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, Calcium, Vitamin B5, and Zinc.
  • Daily need coverage for Vitamin K from Seaweed is 53% higher.
  • Cassava contains 7 times more Vitamin C than Seaweed. While Cassava contains 20.6mg of Vitamin C, Seaweed contains only 3mg.
  • Cassava has less Sodium.

Cassava, raw and Seaweed, kelp, raw are the varieties used in this article.

Infographic

Cassava vs Seaweed 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.
Cassava
Cassava
3
:
6
Seaweed
Seaweed
Contains more Potassium +204.5%
Contains less Sodium -94%
Contains more Manganese +92%
Contains more Calcium +950%
Contains more Iron +955.6%
Contains more Magnesium +476.2%
Contains more Phosphorus +55.6%
Contains more Zinc +261.8%
Contains more Copper +30%
Equal in Selenium - 0.7
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +204.5%
Contains less Sodium -94%
Contains more Manganese +92%
Contains more Calcium +950%
Contains more Iron +955.6%
Contains more Magnesium +476.2%
Contains more Phosphorus +55.6%
Contains more Zinc +261.8%
Contains more Copper +30%
Equal in Selenium - 0.7

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.
Cassava
Cassava
4
:
6
Seaweed
Seaweed
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B6 +4300%
Contains more Vitamin A +792.3%
Contains more Vitamin E +357.9%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B5 +500%
Contains more Folate +566.7%
Contains more Vitamin K +3373.7%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B6 +4300%
Contains more Vitamin A +792.3%
Contains more Vitamin E +357.9%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B5 +500%
Contains more Folate +566.7%
Contains more Vitamin K +3373.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
1
:
4
Seaweed
Seaweed
Contains more Carbs +297.7%
Contains more Protein +23.5%
Contains more Fats +100%
Contains more Water +36.7%
Contains more Other +966.1%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Carbs +297.7%
Contains more Protein +23.5%
Contains more Fats +100%
Contains more Water +36.7%
Contains more Other +966.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +30.7%
Equal in Polyunsaturated fat - 0.047
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +30.7%
Equal in Polyunsaturated fat - 0.047

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Seaweed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Seaweed Opinion
Net carbs 36.26g 8.27g Cassava
Protein 1.36g 1.68g Seaweed
Fats 0.28g 0.56g Seaweed
Carbs 38.06g 9.57g Cassava
Calories 160kcal 43kcal Cassava
Sugar 1.7g 0.6g Seaweed
Fiber 1.8g 1.3g Cassava
Calcium 16mg 168mg Seaweed
Iron 0.27mg 2.85mg Seaweed
Magnesium 21mg 121mg Seaweed
Phosphorus 27mg 42mg Seaweed
Potassium 271mg 89mg Cassava
Sodium 14mg 233mg Cassava
Zinc 0.34mg 1.23mg Seaweed
Copper 0.1mg 0.13mg Seaweed
Manganese 0.384mg 0.2mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 13IU 116IU Seaweed
Vitamin A RAE 1µg 6µg Seaweed
Vitamin E 0.19mg 0.87mg Seaweed
Vitamin C 20.6mg 3mg Cassava
Vitamin B1 0.087mg 0.05mg Cassava
Vitamin B2 0.048mg 0.15mg Seaweed
Vitamin B3 0.854mg 0.47mg Cassava
Vitamin B5 0.107mg 0.642mg Seaweed
Vitamin B6 0.088mg 0.002mg Cassava
Folate 27µg 180µg Seaweed
Vitamin K 1.9µg 66µg Seaweed
Tryptophan 0.019mg 0.048mg Seaweed
Threonine 0.028mg 0.055mg Seaweed
Isoleucine 0.027mg 0.076mg Seaweed
Leucine 0.039mg 0.083mg Seaweed
Lysine 0.044mg 0.082mg Seaweed
Methionine 0.011mg 0.025mg Seaweed
Phenylalanine 0.026mg 0.043mg Seaweed
Valine 0.035mg 0.072mg Seaweed
Histidine 0.02mg 0.024mg Seaweed
Saturated Fat 0.074g 0.247g Cassava
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.075g 0.098g Seaweed
Polyunsaturated fat 0.048g 0.047g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cassava
36%
Seaweed
Minerals Daily Need Coverage Score
16%
Cassava
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 94)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 219mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.173g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.