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  6. Wakame vs. Cassava

Wakame vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between Wakame and Cassava

  • Wakame has more Manganese, Folate, Iron, Magnesium, Copper, Vitamin B2, Calcium, and Vitamin B5, however, Cassava is higher in Vitamin C.
  • Wakame covers your daily need of Manganese 44% more than Cassava.
  • Wakame has 62 times more Sodium than Cassava. While Wakame has 872mg of Sodium, Cassava has only 14mg.

These are the specific foods used in this comparison Seaweed, wakame, raw and Cassava, raw.

Infographic

Wakame 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.
Wakame
Wakame
7
:
2
Cassava
Cassava
Contains more Calcium +837.5%
Contains more Iron +707.4%
Contains more Magnesium +409.5%
Contains more Phosphorus +196.3%
Contains more Zinc +11.8%
Contains more Copper +184%
Contains more Manganese +264.6%
Contains more Potassium +442%
Contains less Sodium -98.4%
Equal in Selenium - 0.7
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +837.5%
Contains more Iron +707.4%
Contains more Magnesium +409.5%
Contains more Phosphorus +196.3%
Contains more Zinc +11.8%
Contains more Copper +184%
Contains more Manganese +264.6%
Contains more Potassium +442%
Contains less Sodium -98.4%
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.
Wakame
Wakame
7
:
3
Cassava
Cassava
Contains more Vitamin A +2669.2%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +379.2%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B5 +551.4%
Contains more Folate +625.9%
Contains more Vitamin K +178.9%
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +45%
Contains more Vitamin B6 +4300%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +2669.2%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +379.2%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B5 +551.4%
Contains more Folate +625.9%
Contains more Vitamin K +178.9%
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +45%
Contains more Vitamin B6 +4300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Cassava
Cassava
Contains more Protein +122.8%
Contains more Fats +128.6%
Contains more Water +34%
Contains more Other +1061.3%
Contains more Carbs +316.4%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +122.8%
Contains more Fats +128.6%
Contains more Water +34%
Contains more Other +1061.3%
Contains more Carbs +316.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Cassava
Cassava
Contains more Polyunsaturated fat +354.2%
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +29.3%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +354.2%
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +29.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Cassava Opinion
Net carbs 8.64g 36.26g Cassava
Protein 3.03g 1.36g Wakame
Fats 0.64g 0.28g Wakame
Carbs 9.14g 38.06g Cassava
Calories 45kcal 160kcal Cassava
Sugar 0.65g 1.7g Wakame
Fiber 0.5g 1.8g Cassava
Calcium 150mg 16mg Wakame
Iron 2.18mg 0.27mg Wakame
Magnesium 107mg 21mg Wakame
Phosphorus 80mg 27mg Wakame
Potassium 50mg 271mg Cassava
Sodium 872mg 14mg Cassava
Zinc 0.38mg 0.34mg Wakame
Copper 0.284mg 0.1mg Wakame
Manganese 1.4mg 0.384mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 13IU Wakame
Vitamin A RAE 18µg 1µg Wakame
Vitamin E 1mg 0.19mg Wakame
Vitamin C 3mg 20.6mg Cassava
Vitamin B1 0.06mg 0.087mg Cassava
Vitamin B2 0.23mg 0.048mg Wakame
Vitamin B3 1.6mg 0.854mg Wakame
Vitamin B5 0.697mg 0.107mg Wakame
Vitamin B6 0.002mg 0.088mg Cassava
Folate 196µg 27µg Wakame
Vitamin K 5.3µg 1.9µg Wakame
Tryptophan 0.035mg 0.019mg Wakame
Threonine 0.165mg 0.028mg Wakame
Isoleucine 0.087mg 0.027mg Wakame
Leucine 0.257mg 0.039mg Wakame
Lysine 0.112mg 0.044mg Wakame
Methionine 0.063mg 0.011mg Wakame
Phenylalanine 0.112mg 0.026mg Wakame
Valine 0.209mg 0.035mg Wakame
Histidine 0.015mg 0.02mg Cassava
Saturated Fat 0.13g 0.074g Cassava
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.075g Cassava
Polyunsaturated fat 0.218g 0.048g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
14%
Cassava
Minerals Daily Need Coverage Score
65%
Wakame
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.05g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 94)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 858mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.056g)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.