Comparing Nutrients in 7 ounces Cassava VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Cassava	Swiss Chard	Recommended Dietary Allowance
Energy	11% 318kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	5.7% 7.42g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3% 2.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Cassava	Swiss Chard	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	66% 59.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	1373% 1647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Swiss Chard	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	39.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	31.6% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Swiss Chard per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Swiss Chard:

• 7 ounces of Cassava have 2.2 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.9 times more Vitamin B9 than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 306 times more Vitamin A, 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 1.5 times more Vitamin C, 9.9 times more Vitamin E and 436.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Swiss Chard provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Swiss Chard:

• 7 oz of Raw Swiss Chard contain 3.2 times more Calcium, 1.8 times more Copper, 6.7 times more Iron, 3.9 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium, 15.2 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Swiss Chard contain similar levels of Manganese and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Swiss Chard lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 8.4 times more Energy, 10.2 times more Carbohydrate and 1.5 times more Sugars than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 1.3 times more Protein than Raw Cassava.
• Both Cassava and Swiss Chard offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Swiss Chard provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Swiss Chard provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Swiss Chard

What are the health benefits of Cassava compared to Swiss Chard?

Cassava is a good source of carbohydrates and fiber, while Swiss chard is rich in vitamins A, C, and K, as well as minerals like magnesium and potassium. Both are nutritious options, but Swiss chard offers more vitamins and minerals compared to cassava.

Can I lose weight easier by eating more Cassava or Swiss Chard?

You may have an easier time losing weight by incorporating more Swiss chard into your diet compared to cassava. Swiss chard is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Additionally, Swiss chard is a nutrient-dense leafy green vegetable that provides essential vitamins and minerals to support overall health and weight loss.

Should I eat more Cassava or more Swiss Chard to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Swiss chard is a good source of vitamins and minerals, but it is lower in protein compared to cassava. Cassava is higher in carbohydrates and lower in protein compared to other plant-based protein sources like legumes, tofu, tempeh, and seitan. To support muscle growth, consider incorporating a variety of protein-rich plant foods into your diet, such as legumes, tofu, tempeh, nuts, seeds, and whole grains, in addition to cassava and Swiss chard.

What is the environmental impact of producing Cassava compared to Swiss Chard?

Cassava has a lower environmental impact compared to Swiss chard as it requires less water, fertilizer, and pesticides to grow. Additionally, cassava is a resilient crop that can thrive in poor soil conditions, making it a more sustainable option for cultivation.