Comparing Nutrients in 7 ounces Cassava VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Cassava	Kelp Seaweed	Recommended Dietary Allowance
Energy	11% 318kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.23% 0.04g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.64% 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	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Cassava	Kelp 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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	0.31% 0.004mg	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	89.3% 357μg	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	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Kelp Seaweed	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28.7% 0.26mg	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	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	17.3% 0.4mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	5.2% 177mg	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	31% 462mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Kelp Seaweed per 7 oz

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

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

• 7 ounces of Cassava have 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 44 times more Vitamin B6 and 6.9 times more Vitamin C than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 3.1 times more Vitamin B2, 6 times more Vitamin B5, 6.7 times more Vitamin B9, 4.6 times more Vitamin E and 34.7 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Cassava as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Kelp Seaweed:

• 7 ounces of Cassava have 1.9 times more Manganese and 3 times more Potassium than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 10.5 times more Calcium, 1.3 times more Copper, 10.6 times more Iron, 5.8 times more Magnesium, 1.6 times more Phosphorus, 16.6 times more Sodium, 3.6 times more Zinc and 1.4 times more Water than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 3.7 times more Energy, 4 times more Carbohydrate, 2.8 times more Sugars and 1.4 times more Fiber than Kelp Seaweed.
• Both Cassava and Kelp Seaweed offer comparable quantities of Protein per seven ounces.
• 7 ounces of Kelp Seaweed provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Kelp Seaweed provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Kelp Seaweed

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

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber, while kelp seaweed is a type of seaweed rich in vitamins, minerals, and antioxidants. Cassava provides energy and aids in digestion, while kelp seaweed is known for its high iodine content which supports thyroid function. Both can be part of a healthy vegan diet, but it's important to consume them in moderation and as part of a balanced diet to reap their health benefits.

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

Both cassava and kelp seaweed can be part of a healthy weight loss diet, but they should be consumed in moderation as part of a balanced meal plan. Cassava is a starchy root vegetable that can be high in carbohydrates, while kelp seaweed is low in calories and a good source of iodine and other nutrients. To lose weight more easily, focus on a diet rich in whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, while also incorporating regular physical activity and staying hydrated.

Should I eat more Cassava or more Kelp Seaweed 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 foods. Both cassava and kelp seaweed are not particularly high in protein compared to other plant-based sources. For muscle growth, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet. These foods provide essential amino acids necessary for muscle repair and growth.

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

Cassava production requires a significant amount of land, water, and energy, contributing to deforestation, water depletion, and greenhouse gas emissions. On the other hand, kelp seaweed is a highly sustainable crop that requires no freshwater, fertilizers, or pesticides to grow, and it can help improve water quality by absorbing excess nutrients. Overall, kelp seaweed has a much lower environmental impact compared to cassava production.