Comparing Nutrients in 7 ounces Cassava VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Cassava	Wakame Seaweed	Recommended Dietary Allowance
Energy	11% 318kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.12% 0.02g	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% 18g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.78% 1.3g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.97% 35.7μg	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	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	27.7% 1.4mg	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	97% 389μg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Wakame Seaweed	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	62.6% 0.56mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	121% 2.78mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	2.9% 99mg	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	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Wakame Seaweed per 7 oz

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

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

• 7 ounces of Cassava have 1.5 times more Vitamin B1, 44 times more Vitamin B6 and 6.9 times more Vitamin C than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 18 times more Vitamin A, 4.8 times more Vitamin B2, 1.9 times more Vitamin B3, 6.5 times more Vitamin B5, 7.3 times more Vitamin B9, 5.3 times more Vitamin E and 2.8 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Cassava as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Wakame Seaweed:

• 7 ounces of Cassava have 5.4 times more Potassium than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 9.4 times more Calcium, 2.8 times more Copper, 8.1 times more Iron, 5.1 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 62.3 times more Sodium and 1.3 times more Water than Raw Cassava.
• Both Cassava and Wakame Seaweed contain similar levels of Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Cassava as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 3.6 times more Energy, 4.2 times more Carbohydrate, 2.6 times more Sugars and 3.6 times more Fiber than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 2.2 times more Protein than Raw Cassava.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Cassava as well as Raw Wakame Seaweed provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Wakame Seaweed

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

Cassava is a good source of carbohydrates, fiber, and certain vitamins and minerals like vitamin C and manganese. On the other hand, Wakame seaweed is rich in minerals like iodine, calcium, and magnesium, as well as antioxidants. Both foods can be part of a healthy diet, but Wakame seaweed may offer more unique nutrients like iodine that are not as commonly found in other plant-based foods.

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

Both cassava and wakame seaweed can be part of a healthy diet, but if your goal is weight loss, wakame seaweed would be the better choice. Wakame seaweed is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Additionally, wakame seaweed is a good source of iodine, which supports thyroid function and metabolism. However, it's important to remember that weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes in addition to specific foods.

Should I eat more Cassava or more Wakame 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 plant-based protein sources. Both cassava and wakame seaweed are not high in protein compared to other plant-based foods. For muscle growth, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds 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 Wakame Seaweed?

Cassava is a root vegetable that requires a significant amount of water and land to grow, which can lead to deforestation and soil degradation. On the other hand, Wakame Seaweed is a sustainable crop that grows in the ocean without the need for freshwater or arable land. Overall, Wakame Seaweed has a lower environmental impact compared to Cassava production.