Nutrient Comparison: Cassava VS Boiled Swiss Chard per 14 oz
Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cassava vs Boiled Swiss Chard:
- 14 ounces of Cassava have 2.6 times more Vitamin B1, 2.4 times more Vitamin B3 and 3 times more Vitamin B9 than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 306 times more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B5, 9.9 times more Vitamin E and 172.3 times more Vitamin K than Raw Cassava.
- Both Cassava and Boiled Swiss Chard provide similar amounts of Vitamin B6 and Vitamin C per 14 ounces.
- 14 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
- Both Raw Cassava as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cassava vs Boiled Swiss Chard:
- 14 oz of Boiled and Drained Swiss Chard contain 3.6 times more Calcium, 1.6 times more Copper, 8.4 times more Iron, 4.1 times more Magnesium, 2 times more Potassium, 12.8 times more Sodium and 1.6 times more Water than Raw Cassava.
- Both Cassava and Boiled Swiss Chard contain similar levels of Manganese, Phosphorus and Zinc per 14 ounces.
- 14 ounces of Cassava lack sufficient amounts of Calcium
- Both Raw Cassava as well as Boiled and Drained Swiss Chard lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cassava have 8 times more Energy, 9.2 times more Carbohydrate and 1.5 times more Sugars than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 1.4 times more Protein than Raw Cassava.
- Both Cassava and Boiled Swiss Chard offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Boiled Swiss Chard provide inadequate amounts of Energy
- Both Raw Cassava as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.