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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +955.6%
Contains more Calcium +950%
Contains more Magnesium +476.2%
Contains more Copper +30%
Contains more Zinc +261.8%
Contains more Phosphorus +55.6%
Contains more Potassium +204.5%
Contains less Sodium -94%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +955.6%
Contains more Calcium +950%
Contains more Magnesium +476.2%
Contains more Copper +30%
Contains more Zinc +261.8%
Contains more Phosphorus +55.6%
Contains more Potassium +204.5%
Contains less Sodium -94%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin K +3373.7%
Contains more Folate +566.7%
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B6 +4300%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
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 Vitamin K +3373.7%
Contains more Folate +566.7%
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B6 +4300%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
14
Cassava
Mineral Summary Score
47
Seaweed
14
Cassava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
8%
Cassava
Carbohydrates
10%
Seaweed
38%
Cassava
Fats
3%
Seaweed
1%
Cassava

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Seaweed Cassava Opinion
Calories 43 160 Cassava
Protein 1.68 1.36 Seaweed
Fats 0.56 0.28 Seaweed
Vitamin C 3 20.6 Cassava
Net carbs 8.270000457763672 36.2599983215332 Cassava
Carbs 9.57 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.27 Seaweed
Calcium 168 16 Seaweed
Potassium 89 271 Cassava
Magnesium 121 21 Seaweed
Sugar 0.6 1.7 Seaweed
Fiber 1.3 1.8 Cassava
Copper 0.13 0.1 Seaweed
Zinc 1.23 0.34 Seaweed
Starch
Phosphorus 42 27 Seaweed
Sodium 233 14 Cassava
Vitamin A 116 13 Seaweed
Vitamin E 0.87 0.19 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.087 Cassava
Vitamin B2 0.15 0.048 Seaweed
Vitamin B3 0.47 0.854 Cassava
Vitamin B5 0.642 0.107 Seaweed
Vitamin B6 0.002 0.088 Cassava
Vitamin B12 0 0
Vitamin K 66 1.9 Seaweed
Folate 180 27 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.074 Cassava
Monounsaturated Fat 0.098 0.075 Seaweed
Polyunsaturated fat 0.047 0.048 Cassava
Tryptophan 0.048 0.019 Seaweed
Threonine 0.055 0.028 Seaweed
Isoleucine 0.076 0.027 Seaweed
Leucine 0.083 0.039 Seaweed
Lysine 0.082 0.044 Seaweed
Methionine 0.025 0.011 Seaweed
Phenylalanine 0.043 0.026 Seaweed
Valine 0.072 0.035 Seaweed
Histidine 0.024 0.02 Seaweed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.