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 for 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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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.
| Contains more MagnesiumMagnesium | +409.5% |
| Contains more CalciumCalcium | +837.5% |
| Contains more IronIron | +707.4% |
| Contains more CopperCopper | +184% |
| Contains more ZincZinc | +11.8% |
| Contains more PhosphorusPhosphorus | +196.3% |
| Contains more ManganeseManganese | +264.6% |
| Contains more PotassiumPotassium | +442% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +1700% |
| Contains more Vitamin EVitamin E | +426.3% |
| Contains more Vitamin B2Vitamin B2 | +379.2% |
| Contains more Vitamin B3Vitamin B3 | +87.4% |
| Contains more Vitamin B5Vitamin B5 | +551.4% |
| Contains more Vitamin KVitamin K | +178.9% |
| Contains more FolateFolate | +625.9% |
| Contains more Vitamin CVitamin C | +586.7% |
| Contains more Vitamin B1Vitamin B1 | +45% |
| Contains more Vitamin B6Vitamin B6 | +4300% |
| Contains more CholineCholine | +70.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.384mg | 44% |
| Folate | 196µg | 27µg | 42% |
| Sodium | 872mg | 14mg | 37% |
| Iron | 2.18mg | 0.27mg | 24% |
| Vitamin C | 3mg | 20.6mg | 20% |
| Magnesium | 107mg | 21mg | 20% |
| Copper | 0.284mg | 0.1mg | 20% |
| Vitamin B2 | 0.23mg | 0.048mg | 14% |
| Calcium | 150mg | 16mg | 13% |
| Vitamin B5 | 0.697mg | 0.107mg | 12% |
| Carbs | 9.14g | 38.06g | 10% |
| Phosphorus | 80mg | 27mg | 8% |
| Potassium | 50mg | 271mg | 7% |
| Vitamin B6 | 0.002mg | 0.088mg | 7% |
| Calories | 45kcal | 160kcal | 6% |
| Fiber | 0.5g | 1.8g | 5% |
| Vitamin B3 | 1.6mg | 0.854mg | 5% |
| Vitamin E | 1mg | 0.19mg | 5% |
| Vitamin K | 5.3µg | 1.9µg | 3% |
| Protein | 3.03g | 1.36g | 3% |
| Choline | 13.9mg | 23.7mg | 2% |
| Vitamin B1 | 0.06mg | 0.087mg | 2% |
| Vitamin A | 18µg | 1µg | 2% |
| Fats | 0.64g | 0.28g | 1% |
| Polyunsaturated fat | 0.218g | 0.048g | 1% |
| Net carbs | 8.64g | 36.26g | N/A |
| Sugar | 0.65g | 1.7g | N/A |
| Zinc | 0.38mg | 0.34mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.13g | 0.074g | 0% |
| Monounsaturated fat | 0.058g | 0.075g | 0% |
| Tryptophan | 0.035mg | 0.019mg | 0% |
| Threonine | 0.165mg | 0.028mg | 0% |
| Isoleucine | 0.087mg | 0.027mg | 0% |
| Leucine | 0.257mg | 0.039mg | 0% |
| Lysine | 0.112mg | 0.044mg | 0% |
| Methionine | 0.063mg | 0.011mg | 0% |
| Phenylalanine | 0.112mg | 0.026mg | 0% |
| Valine | 0.209mg | 0.035mg | 0% |
| Histidine | 0.015mg | 0.02mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +122.8% |
| Contains more FatsFats | +128.6% |
| Contains more WaterWater | +34% |
| Contains more OtherOther | +1061.3% |
| Contains more CarbsCarbs | +316.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +354.2% |
| Contains less Sat. FatSaturated fat | -43.1% |
| Contains more Mono. FatMonounsaturated fat | +29.3% |
