Comparing Nutrients in 7 ounces Cassava VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Spirulina	64%	10%	26%

Macro Nutrients

	Cassava	Spirulina	Recommended Dietary Allowance
Energy	11% 318kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.75% 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	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.82% 0.6g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Spirulina	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	5.2% 0.067mg	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	4.47% 18μg	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	2% 1.8mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Spirulina	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	132% 1.2mg	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	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	16% 0.37mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	7.4% 252mg	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	13% 194mg	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	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Spirulina per 7 oz

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

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

• 7 ounces of Cassava have 2.6 times more Vitamin B6, 3 times more Vitamin B9 and 22.9 times more Vitamin C than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 2.6 times more Vitamin B1, 7.1 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 2.6 times more Vitamin E and 1.3 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Spirulina have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Spirulina:

• 7 ounces of Cassava have 2.1 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 6 times more Copper, 10.3 times more Iron, 7 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Spirulina contain similar levels of Magnesium per seven ounces.
• 7 ounces of Spirulina lack sufficient amounts of Phosphorus and Zinc
• Both Raw Cassava as well as Raw Spirulina Seaweed lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 6.2 times more Energy, 15.7 times more Carbohydrate, 5.7 times more Sugars and 4.5 times more Fiber than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 2.5 times more Omega 3 and 4.4 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Raw Cassava as well as Raw Spirulina Seaweed provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Spirulina

What are the health benefits of Cassava compared to Spirulina?

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber, while spirulina is a type of blue-green algae that is a complete protein and rich in vitamins and minerals. Cassava provides energy and helps with digestion, while spirulina is a nutrient-dense superfood that supports immune function and provides antioxidants. Both can be beneficial in a balanced vegan diet, but spirulina offers more concentrated nutrients.

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

Both cassava and spirulina can be part of a healthy weight loss diet, but spirulina may be more beneficial for weight loss. Spirulina is a nutrient-dense superfood that is low in calories and high in protein, which can help you feel full and satisfied while consuming fewer calories. Additionally, spirulina is rich in antioxidants and may help boost metabolism. Cassava, on the other hand, is a starchy root vegetable that is higher in calories and carbohydrates, so it may not be as effective for weight loss. It's important to focus on a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity, for successful and sustainable weight loss.

Should I eat more Cassava or more 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 plant-based protein sources. Both cassava and spirulina are nutritious options, but spirulina is a better choice for muscle building due to its high protein content and essential amino acids. Incorporating spirulina into your diet along with other plant-based protein sources like legumes, tofu, and quinoa can help support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to 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. On the other hand, Spirulina is a type of algae that can be cultivated using less water and land, making it a more sustainable option with lower environmental impact.