Cassava vs. Wakame — In-Depth Nutrition Comparison
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Summary of differences between cassava and wakame
- Cassava has more vitamin C; however, wakame is higher in manganese, folate, iron, magnesium, copper, vitamin B2, calcium, and vitamin B5.
- Wakame covers your daily need for manganese, 44% more than cassava.
- Cassava has 7 times more vitamin C than wakame. While cassava has 20.6mg of vitamin C, wakame has only 3mg.
- Cassava has less sodium.
These are the specific foods used in this comparison Cassava, raw and Seaweed, wakame, raw.
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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 | +442% |
| Contains less SodiumSodium | -98.4% |
| Contains more MagnesiumMagnesium | +409.5% |
| Contains more CalciumCalcium | +837.5% |
| Contains more IronIron | +707.4% |
| Contains more CopperCopper | +184% |
| Contains more ZincZinc | +11.8% |
| Contains more PhosphorusPhosphorus | +196.3% |
| Contains more ManganeseManganese | +264.6% |
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 | +45% |
| Contains more Vitamin B6Vitamin B6 | +4300% |
| Contains more CholineCholine | +70.5% |
| Contains more Vitamin AVitamin A | +1700% |
| Contains more Vitamin EVitamin E | +426.3% |
| Contains more Vitamin B2Vitamin B2 | +379.2% |
| Contains more Vitamin B3Vitamin B3 | +87.4% |
| Contains more Vitamin B5Vitamin B5 | +551.4% |
| Contains more Vitamin KVitamin K | +178.9% |
| Contains more FolateFolate | +625.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.384mg | 1.4mg | 44% |
| Folate | 27µg | 196µg | 42% |
| Sodium | 14mg | 872mg | 37% |
| Iron | 0.27mg | 2.18mg | 24% |
| Vitamin C | 20.6mg | 3mg | 20% |
| Magnesium | 21mg | 107mg | 20% |
| Copper | 0.1mg | 0.284mg | 20% |
| Vitamin B2 | 0.048mg | 0.23mg | 14% |
| Calcium | 16mg | 150mg | 13% |
| Vitamin B5 | 0.107mg | 0.697mg | 12% |
| Carbs | 38.06g | 9.14g | 10% |
| Phosphorus | 27mg | 80mg | 8% |
| Potassium | 271mg | 50mg | 7% |
| Vitamin B6 | 0.088mg | 0.002mg | 7% |
| Calories | 160kcal | 45kcal | 6% |
| Fiber | 1.8g | 0.5g | 5% |
| Vitamin B3 | 0.854mg | 1.6mg | 5% |
| Vitamin E | 0.19mg | 1mg | 5% |
| Vitamin K | 1.9µg | 5.3µg | 3% |
| Protein | 1.36g | 3.03g | 3% |
| Choline | 23.7mg | 13.9mg | 2% |
| Vitamin B1 | 0.087mg | 0.06mg | 2% |
| Vitamin A | 1µg | 18µg | 2% |
| Fats | 0.28g | 0.64g | 1% |
| Polyunsaturated fat | 0.048g | 0.218g | 1% |
| Net carbs | 36.26g | 8.64g | N/A |
| Sugar | 1.7g | 0.65g | N/A |
| Zinc | 0.34mg | 0.38mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.074g | 0.13g | 0% |
| Monounsaturated fat | 0.075g | 0.058g | 0% |
| Tryptophan | 0.019mg | 0.035mg | 0% |
| Threonine | 0.028mg | 0.165mg | 0% |
| Isoleucine | 0.027mg | 0.087mg | 0% |
| Leucine | 0.039mg | 0.257mg | 0% |
| Lysine | 0.044mg | 0.112mg | 0% |
| Methionine | 0.011mg | 0.063mg | 0% |
| Phenylalanine | 0.026mg | 0.112mg | 0% |
| Valine | 0.035mg | 0.209mg | 0% |
| Histidine | 0.02mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +316.4% |
| Contains more ProteinProtein | +122.8% |
| Contains more FatsFats | +128.6% |
| Contains more WaterWater | +34% |
| Contains more OtherOther | +1061.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -43.1% |
| Contains more Mono. FatMonounsaturated fat | +29.3% |
| Contains more Poly. FatPolyunsaturated fat | +354.2% |
