Comparing Nutrients in 7 ounces Cassava VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Leeks	9%	4%	87%

Macro Nutrients

	Cassava	Leeks	Recommended Dietary Allowance
Energy	11% 318kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.78% 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	21.6% 28g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	10.7% 7.74g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cassava	Leeks	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	18.3% 165μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	4.58% 0.06mg	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	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	35.6% 0.46mg	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	31.8% 127μg	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	26.5% 24mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Leeks	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	26.5% 0.24mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	41.5% 0.95mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Leeks per 7 oz

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

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

• 7 ounces of Cassava have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.7 times more Vitamin C than Leeks.
• While 7 oz of Raw Leeks contain 83 times more Vitamin A, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9, 4.8 times more Vitamin E and 24.7 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Leeks:

• 7 ounces of Cassava have 1.5 times more Potassium and 2.8 times more Zinc than Leeks.
• While 7 oz of Raw Leeks contain 3.7 times more Calcium, 7.8 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Water than Raw Cassava.
• Both Cassava and Leeks contain similar levels of Copper per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Leeks lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Leeks lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.6 times more Energy and 2.7 times more Carbohydrate than Leeks.
• While 7 oz of Raw Leeks contain 5.8 times more Omega 3 and 2.3 times more Sugars than Raw Cassava.
• Both Cassava and Leeks offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Leeks provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Leeks

What are the health benefits of Cassava compared to Leeks?

Cassava is a good source of carbohydrates and fiber, while leeks are rich in vitamins A, K, and folate. Both are nutritious options, but leeks offer more vitamins and minerals compared to cassava.

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

Both cassava and leeks can be part of a healthy weight loss diet when consumed in moderation. However, leeks are lower in calories and higher in fiber compared to cassava, making them a better choice for weight loss. Including a variety of vegetables in your diet, along with other nutrient-dense foods, and maintaining a calorie deficit is key to successful weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cassava and leeks are nutritious options, but for muscle building, it is recommended to include more protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds in your diet. These foods provide essential amino acids necessary for muscle growth and repair.

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

Cassava has a lower environmental impact compared to leeks in terms of water usage and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water to grow compared to leeks. Additionally, cassava has a higher yield per acre, which can help reduce land use for agriculture. Overall, choosing cassava over leeks can be a more sustainable option for the environment.