Comparing Nutrients in 7 ounces Cassava VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Flaxseed	13%	67%	20%

Macro Nutrients

	Cassava	Flaxseed	Recommended Dietary Allowance
Energy	11% 318kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	69% 11.7g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	4.24% 3.08g	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	0% 0g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	143% 54g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Flaxseed	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Flaxseed	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Flaxseed per 7 oz

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

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

• 7 ounces of Cassava have 34.3 times more Vitamin C than Flaxseed.
• While 7 oz of Flaxseed contain 18.9 times more Vitamin B1, 3.4 times more Vitamin B2, 3.6 times more Vitamin B3, 9.2 times more Vitamin B5, 5.4 times more Vitamin B6, 3.2 times more Vitamin B9, 1.6 times more Vitamin E and 2.3 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Flaxseed:

• 7 oz of Flaxseed contain 15.9 times more Calcium, 12.2 times more Copper, 21.2 times more Iron, 18.7 times more Magnesium, 6.5 times more Manganese, 23.8 times more Phosphorus, 3 times more Potassium, 36.3 times more Selenium, 2.1 times more Sodium and 12.8 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 1.3 times more Carbohydrate than Flaxseed.
• While 7 oz of Flaxseed contain 3.3 times more Energy, 150.6 times more Fat, 49.5 times more Saturated Fat, 1341.9 times more Omega 3, 184.5 times more Omega 6, 15.2 times more Fiber and 13.4 times more Protein than Raw Cassava.
• Both Cassava and Flaxseed offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Flaxseed

What are the health benefits of Cassava compared to Flaxseed?

Cassava is a good source of carbohydrates, fiber, and some essential minerals like calcium and phosphorus. It is also gluten-free and can be a good alternative for those with gluten sensitivities. Flaxseed, on the other hand, is rich in omega-3 fatty acids, fiber, and antioxidants. It can help improve heart health, reduce inflammation, and support digestive health. Both cassava and flaxseed offer unique health benefits, so incorporating both into a balanced vegan diet can provide a variety of nutrients.

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

Both cassava and flaxseed can be part of a healthy diet for weight loss, but flaxseed may be more beneficial due to its high fiber and omega-3 fatty acid content. Fiber helps you feel full and satisfied, which can aid in weight loss by reducing overall calorie intake. Additionally, omega-3 fatty acids have been shown to support weight loss by reducing inflammation and improving metabolism. Incorporating a variety of plant-based foods, including both cassava and flaxseed, can help support your weight loss goals.

Should I eat more Cassava or more Flaxseed 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. Flaxseeds are a good source of plant-based protein, healthy fats, and fiber, while cassava is a starchy root vegetable that is lower in protein. To support muscle growth, it is recommended to include a combination of protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet. Incorporating both flaxseeds and cassava into your meals can provide a well-rounded nutrient profile to support your muscle-building goals.

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

Cassava has a lower environmental impact compared to flaxseed. Cassava requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, cassava can thrive in poor soil conditions, reducing the need for land clearing and deforestation.