Comparing Nutrients in 7 ounces Cassava VS Chia

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Chia	13%	54%	33%

Macro Nutrients

	Cassava	Chia	Recommended Dietary Allowance
Energy	11% 318kcal	33.3% 964kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2211% 35.4g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	68% 11.6g	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	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	180% 68.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Cassava	Chia	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	NA	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	24.3% 97μg	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	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Chia	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	125% 1252mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	204% 1.83mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	158% 665mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	235% 5.4mg	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	244% 1707mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	199% 110μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Chia per 7 oz

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

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

• 7 ounces of Cassava have 12.9 times more Vitamin C than Chia.
• While 7 oz of Dried Chia Seeds contain 7.1 times more Vitamin B1, 3.5 times more Vitamin B2, 10.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 2.6 times more Vitamin E than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• 7 ounces of Chia have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Chia:

• 7 oz of Dried Chia Seeds contain 39.4 times more Calcium, 9.2 times more Copper, 28.6 times more Iron, 16 times more Magnesium, 7.1 times more Manganese, 31.9 times more Phosphorus, 1.5 times more Potassium, 78.9 times more Selenium and 13.5 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 oz of Dried Chia Seeds contain 3 times more Energy, 109.8 times more Fat, 45 times more Saturated Fat, 1048.8 times more Omega 3, 182.3 times more Omega 6, 19.1 times more Fiber and 12.2 times more Protein than Raw Cassava.
• Both Cassava and Chia offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Chia

What are the health benefits of Cassava compared to Chia?

Cassava is a good source of carbohydrates and fiber, while chia seeds are high in omega-3 fatty acids, protein, and antioxidants. Both can be beneficial for overall health, but chia seeds may offer more diverse nutrients such as omega-3s which are important for heart health.

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

Chia seeds are a better option for weight loss compared to cassava. Chia seeds are high in fiber, protein, and healthy fats, which can help you feel full and satisfied, leading to reduced calorie intake. Additionally, chia seeds have a lower calorie content compared to cassava, making them a more weight-loss-friendly choice.

Should I eat more Cassava or more Chia to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Chia seeds are a good source of plant-based protein, as well as omega-3 fatty acids and fiber. However, cassava is not a significant source of protein. Therefore, it would be more beneficial to include chia seeds in your diet to support muscle growth and recovery. Additionally, be sure to include a variety of protein-rich plant foods in your diet such as legumes, tofu, tempeh, and nuts to support your muscle-building goals.

What is the environmental impact of producing Cassava compared to Chia?

Cassava has a lower environmental impact compared to Chia in terms of water usage, land usage, and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water and land to grow, making it a more sustainable option. Chia, on the other hand, requires more water and land to cultivate, leading to higher environmental impacts. Choosing cassava over chia can help reduce the overall environmental footprint of food production.