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  6. Chia seeds vs. Cassava

Chia seeds vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between chia seeds and cassava

  • The amount of fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in cassava.
  • Chia seeds cover your daily fiber needs 130% more than cassava.
  • Cassava has 79 times less selenium than chia seeds. Chia seeds have 55.2µg of selenium, while cassava has 0.7µg.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Cassava, raw.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +1495.2%
Contains more CalciumCalcium +3843.8%
Contains more PotassiumPotassium +50.2%
Contains more IronIron +2759.3%
Contains more CopperCopper +824%
Contains more ZincZinc +1247.1%
Contains more PhosphorusPhosphorus +3085.2%
Contains more ManganeseManganese +609.1%
Contains more SeleniumSelenium +7785.7%
Contains less SodiumSodium -12.5%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +612.6%
Contains more Vitamin B2Vitamin B2 +254.2%
Contains more Vitamin B3Vitamin B3 +934%
Contains more FolateFolate +81.5%
Contains more Vitamin CVitamin C +1187.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Cassava DV% diff.
Polyunsaturated fat 23.665g 0.048g 157%
Fiber 34.4g 1.8g 130%
Phosphorus 860mg 27mg 119%
Manganese 2.723mg 0.384mg 102%
Selenium 55.2µg 0.7µg 99%
Iron 7.72mg 0.27mg 93%
Copper 0.924mg 0.1mg 92%
Magnesium 335mg 21mg 75%
Calcium 631mg 16mg 62%
Vitamin B3 8.83mg 0.854mg 50%
Fats 30.74g 0.28g 47%
Vitamin B1 0.62mg 0.087mg 44%
Zinc 4.58mg 0.34mg 39%
Protein 16.54g 1.36g 30%
Vitamin C 1.6mg 20.6mg 21%
Calories 486kcal 160kcal 16%
Saturated fat 3.33g 0.074g 15%
Vitamin B2 0.17mg 0.048mg 9%
Vitamin B6 0.088mg 7%
Monounsaturated fat 2.309g 0.075g 6%
Folate 49µg 27µg 6%
Choline 23.7mg 4%
Potassium 407mg 271mg 4%
Vitamin K 1.9µg 2%
Vitamin E 0.5mg 0.19mg 2%
Vitamin B5 0.107mg 2%
Carbs 42.12g 38.06g 1%
Net carbs 7.72g 36.26g N/A
Sugar 1.7g N/A
Sodium 16mg 14mg 0%
Vitamin A 1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.019mg 0%
Threonine 0.709mg 0.028mg 0%
Isoleucine 0.801mg 0.027mg 0%
Leucine 1.371mg 0.039mg 0%
Lysine 0.97mg 0.044mg 0%
Methionine 0.588mg 0.011mg 0%
Phenylalanine 1.016mg 0.026mg 0%
Valine 0.95mg 0.035mg 0%
Histidine 0.531mg 0.02mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +1116.2%
Contains more FatsFats +10878.6%
Contains more OtherOther +674.2%
Contains more WaterWater +929%
~equal in Carbs ~38.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +2978.7%
Contains more Poly. FatPolyunsaturated fat +49202.1%
Contains less Sat. FatSaturated fat -97.8%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.