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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.

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Wakame 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
Wakame
6
:
Contains more Iron +707.4%
Contains more Calcium +837.5%
Contains more Magnesium +409.5%
Contains more Copper +184%
Contains more Zinc +11.8%
Contains more Phosphorus +196.3%
Contains more Potassium +442%
Contains less Sodium -98.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +707.4%
Contains more Calcium +837.5%
Contains more Magnesium +409.5%
Contains more Copper +184%
Contains more Zinc +11.8%
Contains more Phosphorus +196.3%
Contains more Potassium +442%
Contains less Sodium -98.4%

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
Wakame
7
:
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 Vitamin K +178.9%
Contains more Folate +625.9%
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +45%
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% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
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 +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 Vitamin K +178.9%
Contains more Folate +625.9%
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +45%
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
29
Wakame
14
Cassava
Mineral Summary Score
58
Wakame
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
18%
Wakame
8%
Cassava
Carbohydrates
9%
Wakame
38%
Cassava
Fats
3%
Wakame
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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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?
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)

All nutrients comparison - raw data values

Nutrient Wakame Cassava Opinion
Calories 45 160 Cassava
Protein 3.03 1.36 Wakame
Fats 0.64 0.28 Wakame
Vitamin C 3 20.6 Cassava
Net carbs 8.640000343322754 36.2599983215332 Cassava
Carbs 9.14 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.27 Wakame
Calcium 150 16 Wakame
Potassium 50 271 Cassava
Magnesium 107 21 Wakame
Sugar 0.65 1.7 Wakame
Fiber 0.5 1.8 Cassava
Copper 0.284 0.1 Wakame
Zinc 0.38 0.34 Wakame
Starch
Phosphorus 80 27 Wakame
Sodium 872 14 Cassava
Vitamin A 360 13 Wakame
Vitamin E 1 0.19 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.087 Cassava
Vitamin B2 0.23 0.048 Wakame
Vitamin B3 1.6 0.854 Wakame
Vitamin B5 0.697 0.107 Wakame
Vitamin B6 0.002 0.088 Cassava
Vitamin B12 0 0
Vitamin K 5.3 1.9 Wakame
Folate 196 27 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.074 Cassava
Monounsaturated Fat 0.058 0.075 Cassava
Polyunsaturated fat 0.218 0.048 Wakame
Tryptophan 0.035 0.019 Wakame
Threonine 0.165 0.028 Wakame
Isoleucine 0.087 0.027 Wakame
Leucine 0.257 0.039 Wakame
Lysine 0.112 0.044 Wakame
Methionine 0.063 0.011 Wakame
Phenylalanine 0.112 0.026 Wakame
Valine 0.209 0.035 Wakame
Histidine 0.015 0.02 Cassava
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. 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.