Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cassava
  5. Compare
  6. Cassava vs. Seaweed

Cassava vs. Seaweed — In-Depth Nutrition Comparison

Compare

How are cassava and seaweed different?

  • Cassava is higher in vitamin C and manganese; however, seaweed is richer in vitamin K, folate, iron, magnesium, calcium, vitamin B5, and zinc.
  • Daily need coverage for vitamin K for seaweed is 53% higher.
  • Cassava contains 7 times more vitamin C than seaweed. While cassava contains 20.6mg of vitamin C, seaweed contains only 3mg.
  • Cassava has less sodium.

Cassava, raw and Seaweed, kelp, raw are the varieties used in this article.

Infographic

Cassava vs Seaweed 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +204.5%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +92%
Contains more MagnesiumMagnesium +476.2%
Contains more CalciumCalcium +950%
Contains more IronIron +955.6%
Contains more CopperCopper +30%
Contains more ZincZinc +261.8%
Contains more PhosphorusPhosphorus +55.6%
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +586.7%
Contains more Vitamin B1Vitamin B1 +74%
Contains more Vitamin B3Vitamin B3 +81.7%
Contains more Vitamin B6Vitamin B6 +4300%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +357.9%
Contains more Vitamin B2Vitamin B2 +212.5%
Contains more Vitamin B5Vitamin B5 +500%
Contains more Vitamin KVitamin K +3373.7%
Contains more FolateFolate +566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Seaweed DV% diff.
Vitamin K 1.9µg 66µg 53%
Folate 27µg 180µg 38%
Iron 0.27mg 2.85mg 32%
Magnesium 21mg 121mg 24%
Vitamin C 20.6mg 3mg 20%
Calcium 16mg 168mg 15%
Vitamin B5 0.107mg 0.642mg 11%
Sodium 14mg 233mg 10%
Carbs 38.06g 9.57g 9%
Zinc 0.34mg 1.23mg 8%
Manganese 0.384mg 0.2mg 8%
Vitamin B2 0.048mg 0.15mg 8%
Vitamin B6 0.088mg 0.002mg 7%
Calories 160kcal 43kcal 6%
Potassium 271mg 89mg 5%
Vitamin E 0.19mg 0.87mg 5%
Copper 0.1mg 0.13mg 3%
Vitamin B1 0.087mg 0.05mg 3%
Fiber 1.8g 1.3g 2%
Phosphorus 27mg 42mg 2%
Vitamin B3 0.854mg 0.47mg 2%
Choline 23.7mg 12.8mg 2%
Protein 1.36g 1.68g 1%
Vitamin A 1µg 6µg 1%
Saturated fat 0.074g 0.247g 1%
Protein per 100 calories 0.85g 3.9g N/A
Calories per 10 g protein 1176kcal 256kcal N/A
Weight per 100 calories 63g 233g N/A
Fats 0.28g 0.56g 0%
Net carbs 36.26g 8.27g N/A
Sugar 1.7g 0.6g N/A
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.075g 0.098g 0%
Polyunsaturated fat 0.048g 0.047g 0%
Tryptophan 0.019mg 0.048mg 0%
Threonine 0.028mg 0.055mg 0%
Isoleucine 0.027mg 0.076mg 0%
Leucine 0.039mg 0.083mg 0%
Lysine 0.044mg 0.082mg 0%
Methionine 0.011mg 0.025mg 0%
Phenylalanine 0.026mg 0.043mg 0%
Valine 0.035mg 0.072mg 0%
Histidine 0.02mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more CarbsCarbs +297.7%
Contains more ProteinProtein +23.5%
Contains more FatsFats +100%
Contains more WaterWater +36.7%
Contains more OtherOther +966.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -70%
Contains more Mono. FatMonounsaturated fat +30.7%
~equal in Polyunsaturated fat ~0.047g

People also compare

Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber
Seaweed
Seaweed vs Nori
Nori
Seaweed
Seaweed vs Water
Water
Seaweed
Seaweed vs Wakame
Wakame

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.