Comparing Nutrients in 7 ounces Cassava VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Cassava	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	11% 318kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.023% 0.004g	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	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.67% 1.2g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	10.5% 0.14mg	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	90% 361μg	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	6.6% 5.95mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	33% 0.3mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	32% 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	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Irishmoss Seaweed per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Irishmoss Seaweed:

• 7 ounces of Cassava have 5.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 6.9 times more Vitamin C than Irishmoss Seaweed.
• While 7 oz of Raw Irishmoss Seaweed contain 9.7 times more Vitamin B2, 1.6 times more Vitamin B5, 6.7 times more Vitamin B9, 4.6 times more Vitamin E and 2.6 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Raw Cassava as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Irishmoss Seaweed:

• 7 ounces of Cassava have 4.3 times more Potassium than Irishmoss Seaweed.
• While 7 oz of Raw Irishmoss Seaweed contain 4.5 times more Calcium, 1.5 times more Copper, 33 times more Iron, 6.9 times more Magnesium, 5.8 times more Phosphorus, 4.8 times more Sodium, 5.7 times more Zinc and 1.4 times more Water than Raw Cassava.
• Both Cassava and Irishmoss Seaweed contain similar levels of Manganese per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw Cassava as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 3.3 times more Energy, 3.1 times more Carbohydrate, 2.8 times more Sugars and 1.4 times more Fiber than Irishmoss Seaweed.
• Both Cassava and Irishmoss Seaweed offer comparable quantities of Protein per seven ounces.
• 7 ounces of Irishmoss Seaweed provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Irishmoss Seaweed provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Irishmoss Seaweed

What are the health benefits of Cassava compared to Irishmoss Seaweed?

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber, as well as vitamins and minerals such as vitamin C, manganese, and folate. It is also naturally gluten-free and can be a good alternative to grains for those with gluten sensitivities. Irish moss seaweed, on the other hand, is a type of seaweed that is rich in iodine, which is important for thyroid health, as well as other minerals like iron, calcium, and magnesium. It is also a source of carrageenan, a type of fiber that may have some health benefits for digestion. Overall, both cassava and Irish moss seaweed can be part of a healthy vegan diet, providing different nutrients and health benefits. It's important to include a variety of foods in your diet to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Irishmoss Seaweed?

Both cassava and Irish moss seaweed can be part of a healthy diet, but neither one is a magic weight loss food. To lose weight, it's important to focus on overall calorie intake, portion sizes, and the quality of your diet. Eating a variety of nutrient-dense plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, can support weight loss and overall health. Remember to also incorporate regular physical activity and stay hydrated.

Should I eat more Cassava or more Irishmoss Seaweed 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. Both cassava and Irish moss seaweed are not particularly high in protein compared to other plant-based foods. Consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Irishmoss Seaweed?

Cassava production generally has a higher environmental impact compared to Irish moss seaweed. Cassava requires more land, water, and resources to grow, leading to deforestation, soil degradation, and water pollution. On the other hand, Irish moss seaweed is a sustainable crop that grows in the ocean without the need for land, fresh water, or fertilizers. Additionally, seaweed cultivation can help improve water quality and provide habitat for marine life.