Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Seaweed
  5. Compare
  6. Seaweed vs. Cassava

Seaweed vs. Cassava — In-Depth Nutrition Comparison

Compare

How are seaweed and cassava different?

  • Seaweed is higher in vitamin K, folate, iron, magnesium, calcium, vitamin B5, and zinc; however, cassava is richer in vitamin C and manganese.
  • Daily need coverage for vitamin K for seaweed is 53% higher.
  • Seaweed contains 17 times more sodium than cassava. While seaweed contains 233mg of sodium, cassava contains only 14mg.

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

Infographic

Seaweed vs Cassava 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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%
Contains more PotassiumPotassium +204.5%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +92%
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Cassava DV% diff.
Vitamin K 66µg 1.9µg 53%
Folate 180µg 27µg 38%
Iron 2.85mg 0.27mg 32%
Magnesium 121mg 21mg 24%
Vitamin C 3mg 20.6mg 20%
Calcium 168mg 16mg 15%
Vitamin B5 0.642mg 0.107mg 11%
Sodium 233mg 14mg 10%
Carbs 9.57g 38.06g 9%
Zinc 1.23mg 0.34mg 8%
Manganese 0.2mg 0.384mg 8%
Vitamin B2 0.15mg 0.048mg 8%
Vitamin B6 0.002mg 0.088mg 7%
Calories 43kcal 160kcal 6%
Potassium 89mg 271mg 5%
Vitamin E 0.87mg 0.19mg 5%
Copper 0.13mg 0.1mg 3%
Vitamin B1 0.05mg 0.087mg 3%
Fiber 1.3g 1.8g 2%
Phosphorus 42mg 27mg 2%
Vitamin B3 0.47mg 0.854mg 2%
Choline 12.8mg 23.7mg 2%
Protein 1.68g 1.36g 1%
Vitamin A 6µg 1µg 1%
Saturated fat 0.247g 0.074g 1%
Protein per 100 calories 3.9g 0.85g N/A
Calories per 10 g protein 256kcal 1176kcal N/A
Weight per 100 calories 233g 63g N/A
Fats 0.56g 0.28g 0%
Net carbs 8.27g 36.26g N/A
Sugar 0.6g 1.7g N/A
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.098g 0.075g 0%
Polyunsaturated fat 0.047g 0.048g 0%
Tryptophan 0.048mg 0.019mg 0%
Threonine 0.055mg 0.028mg 0%
Isoleucine 0.076mg 0.027mg 0%
Leucine 0.083mg 0.039mg 0%
Lysine 0.082mg 0.044mg 0%
Methionine 0.025mg 0.011mg 0%
Phenylalanine 0.043mg 0.026mg 0%
Valine 0.072mg 0.035mg 0%
Histidine 0.024mg 0.02mg 0%
Omega-3 - EPA 0.004g 0g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +30.7%
Contains less Sat. FatSaturated fat -70%
~equal in Polyunsaturated fat ~0.048g

People also compare

Seaweed
Seaweed vs Nori
Nori
Seaweed
Seaweed vs Water
Water
Seaweed
Seaweed vs Wakame
Wakame
Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.