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Seaweed vs. Cassava — In-Depth Nutrition Comparison

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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 from 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
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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 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%
Contains more Potassium +204.5%
Contains less Sodium -94%
Contains more Manganese +92%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
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%
Contains more Potassium +204.5%
Contains less Sodium -94%
Contains more Manganese +92%
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.
:
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%
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B6 +4300%
Contains more Choline +85.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 7% 166%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
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%
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B6 +4300%
Contains more Choline +85.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.5%
Contains more Fats +100%
Contains more Water +36.7%
Contains more Other +966.1%
Contains more Carbs +297.7%
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 Protein +23.5%
Contains more Fats +100%
Contains more Water +36.7%
Contains more Other +966.1%
Contains more Carbs +297.7%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Cassava
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 Seaweed Cassava Opinion
Net carbs 8.27g 36.26g Cassava
Protein 1.68g 1.36g Seaweed
Fats 0.56g 0.28g Seaweed
Carbs 9.57g 38.06g Cassava
Calories 43kcal 160kcal Cassava
Sugar 0.6g 1.7g Seaweed
Fiber 1.3g 1.8g Cassava
Calcium 168mg 16mg Seaweed
Iron 2.85mg 0.27mg Seaweed
Magnesium 121mg 21mg Seaweed
Phosphorus 42mg 27mg Seaweed
Potassium 89mg 271mg Cassava
Sodium 233mg 14mg Cassava
Zinc 1.23mg 0.34mg Seaweed
Copper 0.13mg 0.1mg Seaweed
Manganese 0.2mg 0.384mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 116IU 13IU Seaweed
Vitamin A RAE 6µg 1µg Seaweed
Vitamin E 0.87mg 0.19mg Seaweed
Vitamin C 3mg 20.6mg Cassava
Vitamin B1 0.05mg 0.087mg Cassava
Vitamin B2 0.15mg 0.048mg Seaweed
Vitamin B3 0.47mg 0.854mg Cassava
Vitamin B5 0.642mg 0.107mg Seaweed
Vitamin B6 0.002mg 0.088mg Cassava
Folate 180µg 27µg Seaweed
Choline 12.8mg 23.7mg Cassava
Vitamin K 66µg 1.9µg Seaweed
Tryptophan 0.048mg 0.019mg Seaweed
Threonine 0.055mg 0.028mg Seaweed
Isoleucine 0.076mg 0.027mg Seaweed
Leucine 0.083mg 0.039mg Seaweed
Lysine 0.082mg 0.044mg Seaweed
Methionine 0.025mg 0.011mg Seaweed
Phenylalanine 0.043mg 0.026mg Seaweed
Valine 0.072mg 0.035mg Seaweed
Histidine 0.024mg 0.02mg Seaweed
Saturated Fat 0.247g 0.074g Cassava
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.075g Seaweed
Polyunsaturated fat 0.047g 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Cassava
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
34%
Seaweed
14%
Cassava
Minerals Daily Need Coverage Score
41%
Seaweed
16%
Cassava

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. 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.