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  6. Cassava vs. Wakame

Cassava vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between cassava and wakame

  • Cassava has more vitamin C; however, wakame is higher in manganese, folate, iron, magnesium, copper, vitamin B2, calcium, and vitamin B5.
  • Wakame covers your daily need for manganese, 44% more than cassava.
  • Cassava has 7 times more vitamin C than wakame. While cassava has 20.6mg of vitamin C, wakame has only 3mg.
  • Cassava has less sodium.

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

Infographic

Cassava vs Wakame 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%
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +442%
Contains less SodiumSodium -98.4%
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%
~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%
Wakame
Wakame
7
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% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +586.7%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B6Vitamin B6 +4300%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Wakame DV% diff.
Manganese 0.384mg 1.4mg 44%
Folate 27µg 196µg 42%
Sodium 14mg 872mg 37%
Iron 0.27mg 2.18mg 24%
Vitamin C 20.6mg 3mg 20%
Magnesium 21mg 107mg 20%
Copper 0.1mg 0.284mg 20%
Vitamin B2 0.048mg 0.23mg 14%
Calcium 16mg 150mg 13%
Vitamin B5 0.107mg 0.697mg 12%
Carbs 38.06g 9.14g 10%
Phosphorus 27mg 80mg 8%
Potassium 271mg 50mg 7%
Vitamin B6 0.088mg 0.002mg 7%
Calories 160kcal 45kcal 6%
Fiber 1.8g 0.5g 5%
Vitamin E 0.19mg 1mg 5%
Vitamin B3 0.854mg 1.6mg 5%
Protein 1.36g 3.03g 3%
Vitamin K 1.9µg 5.3µg 3%
Vitamin A 1µg 18µg 2%
Vitamin B1 0.087mg 0.06mg 2%
Choline 23.7mg 13.9mg 2%
Fats 0.28g 0.64g 1%
Polyunsaturated fat 0.048g 0.218g 1%
Protein per 100 calories 0.85g 6.7g N/A
Calories per 10 g protein 1176kcal 149kcal N/A
Weight per 100 calories 63g 222g N/A
Net carbs 36.26g 8.64g N/A
Sugar 1.7g 0.65g N/A
Zinc 0.34mg 0.38mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.074g 0.13g 0%
Monounsaturated fat 0.075g 0.058g 0%
Tryptophan 0.019mg 0.035mg 0%
Threonine 0.028mg 0.165mg 0%
Isoleucine 0.027mg 0.087mg 0%
Leucine 0.039mg 0.257mg 0%
Lysine 0.044mg 0.112mg 0%
Methionine 0.011mg 0.063mg 0%
Phenylalanine 0.026mg 0.112mg 0%
Valine 0.035mg 0.209mg 0%
Histidine 0.02mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more CarbsCarbs +316.4%
Contains more ProteinProtein +122.8%
Contains more FatsFats +128.6%
Contains more WaterWater +34%
Contains more OtherOther +1061.3%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -43.1%
Contains more Mono. FatMonounsaturated fat +29.3%
Contains more Poly. FatPolyunsaturated fat +354.2%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.