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  6. Spirulina vs. Cassava

Spirulina vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between Spirulina and Cassava

  • Spirulina has more Copper, Iron, Vitamin B2, and Vitamin B1, however, Cassava is richer in Vitamin C, Manganese, and Fiber.
  • Spirulina covers your daily Copper needs 55% more than Cassava.
  • Cassava has 10 times less Iron than Spirulina. Spirulina has 2.79mg of Iron, while Cassava has 0.27mg.

Specific food types used in this comparison are Seaweed, spirulina, raw and Cassava, raw.

Infographic

Spirulina 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.
Spirulina
Spirulina
2
:
7
Cassava
Cassava
Contains more Iron +933.3%
Contains more Copper +497%
Contains more Calcium +33.3%
Contains more Magnesium +10.5%
Contains more Phosphorus +145.5%
Contains more Potassium +113.4%
Contains less Sodium -85.7%
Contains more Zinc +70%
Contains more Manganese +106.5%
Equal in Selenium - 0.7
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +933.3%
Contains more Copper +497%
Contains more Calcium +33.3%
Contains more Magnesium +10.5%
Contains more Phosphorus +145.5%
Contains more Potassium +113.4%
Contains less Sodium -85.7%
Contains more Zinc +70%
Contains more Manganese +106.5%
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.
Spirulina
Spirulina
7
:
3
Cassava
Cassava
Contains more Vitamin A +330.8%
Contains more Vitamin E +157.9%
Contains more Vitamin B1 +155.2%
Contains more Vitamin B2 +612.5%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +203.7%
Contains more Vitamin K +31.6%
Contains more Vitamin C +2188.9%
Contains more Vitamin B6 +158.8%
Contains more Folate +200%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +330.8%
Contains more Vitamin E +157.9%
Contains more Vitamin B1 +155.2%
Contains more Vitamin B2 +612.5%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +203.7%
Contains more Vitamin K +31.6%
Contains more Vitamin C +2188.9%
Contains more Vitamin B6 +158.8%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Cassava
Cassava
Contains more Protein +335.3%
Contains more Fats +39.3%
Contains more Water +51.9%
Contains more Carbs +1472.7%
Equal in Other - 0.62
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Cassava
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 +335.3%
Contains more Fats +39.3%
Contains more Water +51.9%
Contains more Carbs +1472.7%
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
2
Cassava
Cassava
Contains more Polyunsaturated fat +120.8%
Contains less Saturated Fat -45.2%
Contains more Monounsaturated Fat +120.6%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +120.8%
Contains less Saturated Fat -45.2%
Contains more Monounsaturated Fat +120.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spirulina Cassava
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spirulina Cassava Opinion
Net carbs 2.02g 36.26g Cassava
Protein 5.92g 1.36g Spirulina
Fats 0.39g 0.28g Spirulina
Carbs 2.42g 38.06g Cassava
Calories 26kcal 160kcal Cassava
Sugar 0.3g 1.7g Spirulina
Fiber 0.4g 1.8g Cassava
Calcium 12mg 16mg Cassava
Iron 2.79mg 0.27mg Spirulina
Magnesium 19mg 21mg Cassava
Phosphorus 11mg 27mg Cassava
Potassium 127mg 271mg Cassava
Sodium 98mg 14mg Cassava
Zinc 0.2mg 0.34mg Cassava
Copper 0.597mg 0.1mg Spirulina
Manganese 0.186mg 0.384mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 56IU 13IU Spirulina
Vitamin A RAE 3µg 1µg Spirulina
Vitamin E 0.49mg 0.19mg Spirulina
Vitamin C 0.9mg 20.6mg Cassava
Vitamin B1 0.222mg 0.087mg Spirulina
Vitamin B2 0.342mg 0.048mg Spirulina
Vitamin B3 1.196mg 0.854mg Spirulina
Vitamin B5 0.325mg 0.107mg Spirulina
Vitamin B6 0.034mg 0.088mg Cassava
Folate 9µg 27µg Cassava
Vitamin K 2.5µg 1.9µg Spirulina
Tryptophan 0.096mg 0.019mg Spirulina
Threonine 0.306mg 0.028mg Spirulina
Isoleucine 0.331mg 0.027mg Spirulina
Leucine 0.509mg 0.039mg Spirulina
Lysine 0.312mg 0.044mg Spirulina
Methionine 0.118mg 0.011mg Spirulina
Phenylalanine 0.286mg 0.026mg Spirulina
Valine 0.362mg 0.035mg Spirulina
Histidine 0.112mg 0.02mg Spirulina
Saturated Fat 0.135g 0.074g Cassava
Monounsaturated Fat 0.034g 0.075g Cassava
Polyunsaturated fat 0.106g 0.048g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina 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
18%
Spirulina
14%
Cassava
Minerals Daily Need Coverage Score
38%
Spirulina
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.4g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 94)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.2)
Which food is richer in vitamins?
Spirulina
Spirulina is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 84mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.061g)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.