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  6. Wakame vs. Cassava

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.

Infographic

Wakame vs Cassava 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.
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%
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 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%
~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.
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%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Cassava 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 E 1mg 0.19mg 5%
Vitamin B3 1.6mg 0.854mg 5%
Protein 3.03g 1.36g 3%
Vitamin K 5.3µg 1.9µg 3%
Vitamin A 18µg 1µg 2%
Vitamin B1 0.06mg 0.087mg 2%
Choline 13.9mg 23.7mg 2%
Fats 0.64g 0.28g 1%
Polyunsaturated fat 0.218g 0.048g 1%
Protein per 100 calories 6.7g 0.85g N/A
Calories per 10 g protein 149kcal 1176kcal N/A
Weight per 100 calories 222g 63g N/A
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
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
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 +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
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
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 +354.2%
Contains less Sat. FatSaturated fat -43.1%
Contains more Mono. FatMonounsaturated fat +29.3%

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