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  6. Spirulina vs. Cassava

Spirulina vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between spirulina and cassava

  • Spirulina has more copper, iron, vitamin B2, and vitamin B1; however, cassava is richer in vitamin C, manganese, and fiber.
  • Spirulina covers your daily copper needs 55% more than cassava.
  • Cassava has 10 times less iron than spirulina. Spirulina has 2.79mg of iron, while cassava has 0.27mg.

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

Infographic

Spirulina 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" 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
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%
Contains more IronIron +933.3%
Contains more CopperCopper +497%
Contains more MagnesiumMagnesium +10.5%
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%
~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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
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%
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%
Contains more Vitamin CVitamin C +2188.9%
Contains more Vitamin B6Vitamin B6 +158.8%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +335.3%
Contains more FatsFats +39.3%
Contains more WaterWater +51.9%
Contains more CarbsCarbs +1472.7%
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Poly. FatPolyunsaturated fat +120.8%
Contains less Sat. FatSaturated fat -45.2%
Contains more Mono. FatMonounsaturated fat +120.6%

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