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  6. Cassava vs. Spirulina

Cassava vs. Spirulina — In-Depth Nutrition Comparison

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Significant differences between cassava and spirulina

  • Cassava has more vitamin C, manganese, and fiber; however, spirulina is richer in copper, iron, vitamin B2, and vitamin B1.
  • Spirulina covers your daily copper needs 55% more than cassava.
  • Spirulina has 23 times less vitamin C than cassava. Cassava has 20.6mg of vitamin C, while spirulina has 0.9mg.

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

Infographic

Cassava vs Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +113.4%
Contains more ZincZinc +70%
Contains more PhosphorusPhosphorus +145.5%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +106.5%
Contains more IronIron +933.3%
Contains more CopperCopper +497%
~equal in Magnesium ~19mg
~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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +2188.9%
Contains more Vitamin B6Vitamin B6 +158.8%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +157.9%
Contains more Vitamin B1Vitamin B1 +155.2%
Contains more Vitamin B2Vitamin B2 +612.5%
Contains more Vitamin B3Vitamin B3 +40%
Contains more Vitamin B5Vitamin B5 +203.7%
Contains more Vitamin KVitamin K +31.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Spirulina DV% diff.
Copper 0.1mg 0.597mg 55%
Iron 0.27mg 2.79mg 32%
Vitamin B2 0.048mg 0.342mg 23%
Vitamin C 20.6mg 0.9mg 22%
Carbs 38.06g 2.42g 12%
Vitamin B1 0.087mg 0.222mg 11%
Protein 1.36g 5.92g 9%
Manganese 0.384mg 0.186mg 9%
Calories 160kcal 26kcal 7%
Fiber 1.8g 0.4g 6%
Folate 27µg 9µg 5%
Potassium 271mg 127mg 4%
Sodium 14mg 98mg 4%
Vitamin B5 0.107mg 0.325mg 4%
Vitamin B6 0.088mg 0.034mg 4%
Choline 23.7mg 6.5mg 3%
Phosphorus 27mg 11mg 2%
Vitamin E 0.19mg 0.49mg 2%
Vitamin B3 0.854mg 1.196mg 2%
Zinc 0.34mg 0.2mg 1%
Vitamin K 1.9µg 2.5µg 1%
Protein per 100 calories 0.85g 23g N/A
Calories per 10 g protein 1176kcal 44kcal N/A
Weight per 100 calories 63g 385g N/A
Fats 0.28g 0.39g 0%
Net carbs 36.26g 2.02g N/A
Magnesium 21mg 19mg 0%
Calcium 16mg 12mg 0%
Sugar 1.7g 0.3g N/A
Vitamin A 1µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.074g 0.135g 0%
Monounsaturated fat 0.075g 0.034g 0%
Polyunsaturated fat 0.048g 0.106g 0%
Tryptophan 0.019mg 0.096mg 0%
Threonine 0.028mg 0.306mg 0%
Isoleucine 0.027mg 0.331mg 0%
Leucine 0.039mg 0.509mg 0%
Lysine 0.044mg 0.312mg 0%
Methionine 0.011mg 0.118mg 0%
Phenylalanine 0.026mg 0.286mg 0%
Valine 0.035mg 0.362mg 0%
Histidine 0.02mg 0.112mg 0%

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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +1472.7%
Contains more ProteinProtein +335.3%
Contains more FatsFats +39.3%
Contains more WaterWater +51.9%
~equal in Other ~0.6g

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -45.2%
Contains more Mono. FatMonounsaturated fat +120.6%
Contains more Poly. FatPolyunsaturated fat +120.8%

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