Comparing Nutrients in 7 ounces Cassava VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Cassava	Dried Spirulina	Recommended Dietary Allowance
Energy	11% 318kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	14.6% 2.5g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.5% 6.15g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	55.6% 0.72mg	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	46.6% 187μg	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	22.3% 20mg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Dried Spirulina	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	1345% 12mg	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	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	164% 3.77mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dried Spirulina per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Dried Spirulina:

• 7 ounces of Cassava have 2 times more Vitamin C than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 29 times more Vitamin A, 27.4 times more Vitamin B1, 76.5 times more Vitamin B2, 15 times more Vitamin B3, 32.5 times more Vitamin B5, 4.1 times more Vitamin B6, 3.5 times more Vitamin B9, 26.3 times more Vitamin E and 13.4 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 Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Dried Spirulina:

• 7 oz of Dried Spirulina Seaweed contain 7.5 times more Calcium, 61 times more Copper, 105.6 times more Iron, 9.3 times more Magnesium, 4.9 times more Manganese, 4.4 times more Phosphorus, 5 times more Potassium, 10.3 times more Selenium, 74.9 times more Sodium and 5.9 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.6 times more Carbohydrate than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 1.8 times more Energy, 27.6 times more Fat, 35.8 times more Saturated Fat, 48.4 times more Omega 3, 39.2 times more Omega 6, 1.8 times more Sugars, 2 times more Fiber and 42.3 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Dried Spirulina

What are the health benefits of Cassava compared to Dried Spirulina?

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber, while dried spirulina is a type of blue-green algae that is high in protein, vitamins, and minerals. Cassava provides energy and promotes digestive health, while spirulina offers antioxidant and anti-inflammatory properties, as well as supporting immune function and detoxification. 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 full benefits.

Can I lose weight easier by eating more Cassava or Dried Spirulina?

Both cassava and dried spirulina can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and nutrient balance. Cassava is a starchy root vegetable that is higher in carbohydrates, while dried spirulina is a nutrient-dense algae that is high in protein and other essential nutrients. To support weight loss, it's generally recommended to focus on a variety of whole plant foods, including plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds. Incorporating a balance of these foods, along with regular physical activity, can help support weight loss in a healthy and sustainable way.

Should I eat more Cassava or more Dried Spirulina 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 dried spirulina have their own nutritional benefits, but dried spirulina is a better choice for muscle building due to its high protein content and amino acid profile. Spirulina is a complete protein source, meaning it contains all essential amino acids needed for muscle growth and repair. Incorporating dried spirulina into your diet along with other plant-based protein sources like legumes, tofu, and quinoa can help support muscle development.

What is the environmental impact of producing Cassava compared to Dried Spirulina?

Cassava is a root vegetable that requires a significant amount of water and land to grow, contributing to deforestation and water scarcity in some regions. Dried spirulina, on the other hand, is a type of algae that is highly sustainable to produce, requiring minimal water and land resources. Additionally, spirulina has the potential to sequester carbon dioxide and improve water quality in aquatic environments. Overall, choosing dried spirulina over cassava can have a lower environmental impact.