Nutrient Comparison: Cassava VS Black Walnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cassava vs Black Walnuts:
- 14 ounces of Cassava have 1.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 12.1 times more Vitamin C than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 2.7 times more Vitamin B2, 15.5 times more Vitamin B5, 6.6 times more Vitamin B6, 10.9 times more Vitamin E and 1.4 times more Vitamin K than Raw Cassava.
- Both Cassava and Black Walnuts provide similar amounts of Vitamin B9 per 14 ounces.
- 14 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
- 14 ounces of Black Walnuts have insufficient amounts of Vitamin C
- Both Raw Cassava as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cassava vs Black Walnuts:
- 14 oz of Dried Black Walnuts contain 3.8 times more Calcium, 13.6 times more Copper, 11.6 times more Iron, 9.6 times more Magnesium, 10.1 times more Manganese, 19 times more Phosphorus, 1.9 times more Potassium, 24.3 times more Selenium and 9.9 times more Zinc than Raw Cassava.
- 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cassava have 4 times more Carbohydrate and 1.5 times more Sugars than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 3.9 times more Energy, 211.9 times more Fat, 47.1 times more Saturated Fat, 157.5 times more Omega 3, 1055 times more Omega 6, 3.8 times more Fiber and 17.7 times more Protein than Raw Cassava.
- 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6