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 for 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.
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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.
| Contains more PotassiumPotassium | +204.5% |
| Contains less SodiumSodium | -94% |
| Contains more ManganeseManganese | +92% |
| Contains more MagnesiumMagnesium | +476.2% |
| Contains more CalciumCalcium | +950% |
| Contains more IronIron | +955.6% |
| Contains more CopperCopper | +30% |
| Contains more ZincZinc | +261.8% |
| Contains more PhosphorusPhosphorus | +55.6% |
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.
| Contains more Vitamin CVitamin C | +586.7% |
| Contains more Vitamin B1Vitamin B1 | +74% |
| Contains more Vitamin B3Vitamin B3 | +81.7% |
| Contains more Vitamin B6Vitamin B6 | +4300% |
| Contains more CholineCholine | +85.2% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +357.9% |
| Contains more Vitamin B2Vitamin B2 | +212.5% |
| Contains more Vitamin B5Vitamin B5 | +500% |
| Contains more Vitamin KVitamin K | +3373.7% |
| Contains more FolateFolate | +566.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.9µg | 66µg | 53% |
| Folate | 27µg | 180µg | 38% |
| Iron | 0.27mg | 2.85mg | 32% |
| Magnesium | 21mg | 121mg | 24% |
| Vitamin C | 20.6mg | 3mg | 20% |
| Calcium | 16mg | 168mg | 15% |
| Vitamin B5 | 0.107mg | 0.642mg | 11% |
| Sodium | 14mg | 233mg | 10% |
| Carbs | 38.06g | 9.57g | 9% |
| Vitamin B2 | 0.048mg | 0.15mg | 8% |
| Zinc | 0.34mg | 1.23mg | 8% |
| Manganese | 0.384mg | 0.2mg | 8% |
| Vitamin B6 | 0.088mg | 0.002mg | 7% |
| Calories | 160kcal | 43kcal | 6% |
| Vitamin E | 0.19mg | 0.87mg | 5% |
| Potassium | 271mg | 89mg | 5% |
| Vitamin B1 | 0.087mg | 0.05mg | 3% |
| Copper | 0.1mg | 0.13mg | 3% |
| Phosphorus | 27mg | 42mg | 2% |
| Vitamin B3 | 0.854mg | 0.47mg | 2% |
| Fiber | 1.8g | 1.3g | 2% |
| Choline | 23.7mg | 12.8mg | 2% |
| Vitamin A | 1µg | 6µg | 1% |
| Protein | 1.36g | 1.68g | 1% |
| Saturated fat | 0.074g | 0.247g | 1% |
| Fats | 0.28g | 0.56g | 0% |
| Net carbs | 36.26g | 8.27g | N/A |
| Sugar | 1.7g | 0.6g | N/A |
| Selenium | 0.7µg | 0.7µg | 0% |
| Monounsaturated fat | 0.075g | 0.098g | 0% |
| Polyunsaturated fat | 0.048g | 0.047g | 0% |
| Tryptophan | 0.019mg | 0.048mg | 0% |
| Threonine | 0.028mg | 0.055mg | 0% |
| Isoleucine | 0.027mg | 0.076mg | 0% |
| Leucine | 0.039mg | 0.083mg | 0% |
| Lysine | 0.044mg | 0.082mg | 0% |
| Methionine | 0.011mg | 0.025mg | 0% |
| Phenylalanine | 0.026mg | 0.043mg | 0% |
| Valine | 0.035mg | 0.072mg | 0% |
| Histidine | 0.02mg | 0.024mg | 0% |
| Omega-3 - EPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +297.7% |
| Contains more ProteinProtein | +23.5% |
| Contains more FatsFats | +100% |
| Contains more WaterWater | +36.7% |
| Contains more OtherOther | +966.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70% |
| Contains more Mono. FatMonounsaturated fat | +30.7% |
~equal in
Polyunsaturated fat
~0.047g
