Nutrient Comparison: Walnuts VS Cassava per 14 oz
Compare the macro and micronutrient content in 14 oz of Walnuts versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Walnuts vs Cassava:
- 14 ounces of Walnuts have 3.9 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 6.1 times more Vitamin B6, 3.6 times more Vitamin B9, 3.7 times more Vitamin E and 1.4 times more Vitamin K than Cassava.
- While 14 oz of Raw Cassava contain 15.8 times more Vitamin C than English Walnuts.
- 14 ounces of Walnuts have insufficient amounts of Vitamin C
- 14 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
- Both English Walnuts as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Walnuts vs Cassava:
- 14 ounces of Walnuts have 6.1 times more Calcium, 15.9 times more Copper, 10.8 times more Iron, 7.5 times more Magnesium, 8.9 times more Manganese, 12.8 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium and 9.1 times more Zinc than Cassava.
- 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Walnuts have 4.1 times more Energy, 232.9 times more Fat, 82.8 times more Saturated Fat, 534.1 times more Omega 3, 1190.4 times more Omega 6, 1.5 times more Sugars, 3.7 times more Fiber and 11.2 times more Protein than Cassava.
- While 14 oz of Raw Cassava contain 2.8 times more Carbohydrate than English Walnuts.
- 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6