Comparing Nutrients in 7 ounces Cassava VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cucumber	14%	5%	81%

Macro Nutrients

	Cassava	Cucumber	Recommended Dietary Allowance
Energy	11% 318kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.33% 0.056g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	4.57% 3.3g	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	2.4% 1.73g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cucumber	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.36% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	3.47% 14μg	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	6.17% 5.56mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cucumber	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	6.8% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	16.4% 7.4μg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cucumber per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Cucumber:

• 7 ounces of Cassava have 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 8.7 times more Vitamin B3, 2.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 7.4 times more Vitamin C than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 2.4 times more Vitamin B5 and 8.6 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• 7 ounces of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Cassava as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Cucumber:

• 7 ounces of Cassava have 2.4 times more Copper, 1.6 times more Magnesium, 4.9 times more Manganese, 1.8 times more Potassium and 1.7 times more Zinc than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 1.6 times more Water than Raw Cassava.
• Both Cassava and Cucumber contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Cucumber lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Whole Cucumber lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 10.7 times more Energy, 10.5 times more Carbohydrate, 3.6 times more Fiber and 2.1 times more Protein than Cucumber.
• Both Cassava and Cucumber offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cucumber provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Cassava as well as Raw Whole Cucumber provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Cucumber

What are the health benefits of Cassava compared to Cucumber?

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber, providing energy and promoting digestive health. It also contains some vitamins and minerals like vitamin C, folate, and potassium. On the other hand, cucumber is a low-calorie vegetable that is high in water content, making it hydrating and refreshing. It also provides some vitamins and minerals like vitamin K and potassium. Both cassava and cucumber can be part of a healthy vegan diet, but they offer different nutritional benefits.

Can I lose weight easier by eating more Cassava or Cucumber?

Both cassava and cucumber can be part of a healthy weight loss diet, but cucumber is lower in calories and higher in water content, making it a more weight-loss-friendly option. Cucumber is also a good source of fiber, which can help you feel full and satisfied with fewer calories. However, it's important to focus on overall balanced nutrition and portion control for sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant-based foods. Cassava is a starchy root vegetable that is not particularly high in protein, so it may not be the best choice for muscle building. Cucumbers are low in calories and protein, so they also may not be the most effective option for muscle gain. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth.

What is the environmental impact of producing Cassava compared to Cucumber?

Cassava generally has a lower environmental impact compared to cucumber production. Cassava is a drought-tolerant crop that requires less water and fewer pesticides compared to cucumber. Additionally, cassava can thrive in poor soil conditions, reducing the need for fertilizers. Overall, choosing cassava over cucumber can be a more sustainable choice for the environment.