Nutrient Comparison: Boiled Swiss Chard VS Cassava per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Swiss Chard versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Swiss Chard vs Cassava:
- 14 ounces of Boiled Swiss Chard have 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 Cassava.
- While 14 oz of Raw Cassava contain 2.6 times more Vitamin B1, 2.4 times more Vitamin B3 and 3 times more Vitamin B9 than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Cassava 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 Boiled and Drained Swiss Chard as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Swiss Chard vs Cassava:
- 14 ounces of Boiled Swiss Chard have 3.6 times more Calcium, 1.6 times more Copper, 8.4 times more Iron, 4.1 times more Magnesium, 1.2 times more Phosphorus, 2 times more Potassium, 12.8 times more Sodium and 1.6 times more Water than Cassava.
- Both Boiled Swiss Chard and Cassava contain similar levels of Manganese and Zinc per 14 ounces.
- 14 ounces of Cassava lack sufficient amounts of Calcium
- Both Boiled and Drained Swiss Chard as well as Raw Cassava lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Swiss Chard have 1.4 times more Protein than Cassava.
- While 14 oz of Raw Cassava contain 8 times more Energy, 9.2 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Cassava offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Boiled Swiss Chard provide inadequate amounts of Energy
- Both Boiled and Drained Swiss Chard as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.