Comparing Nutrients in 7 ounces Cassava VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Spinach	39%	12%	49%

Macro Nutrients

	Cassava	Spinach	Recommended Dietary Allowance
Energy	11% 318kcal	1.57% 45.6kcal	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	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.3% 0.052g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Cassava	Spinach	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	96% 385μg	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	62% 55.8mg	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	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Spinach	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28.7% 0.26mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	77.4% 1.8mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Spinach per 7 oz

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

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

• 7 ounces of Cassava have 1.6 times more Vitamin B5 than Spinach.
• While 7 oz of Raw Spinach contain 469 times more Vitamin A, 3.9 times more Vitamin B2, 2.2 times more Vitamin B6, 7.2 times more Vitamin B9, 1.4 times more Vitamin C, 10.7 times more Vitamin E and 254.2 times more Vitamin K than Raw Cassava.
• Both Cassava and Spinach provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Spinach:

• 7 oz of Raw Spinach contain 6.2 times more Calcium, 1.3 times more Copper, 10 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium, 5.6 times more Sodium, 1.6 times more Zinc and 1.5 times more Water than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 7 times more Energy, 10.5 times more Carbohydrate and 4 times more Sugars than Spinach.
• While 7 oz of Raw Spinach contain 8.1 times more Omega 3 and 2.1 times more Protein than Raw Cassava.
• Both Cassava and Spinach offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Spinach provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Spinach provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Spinach

What are the health benefits of Cassava compared to Spinach?

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber, while spinach is a leafy green vegetable that is rich in vitamins and minerals. Cassava is a good source of energy and can help support digestive health, while spinach is high in antioxidants and can help support overall health and immunity. Both foods can be part of a healthy vegan diet, providing different nutrients and health benefits.

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

Spinach would be a better choice for weight loss compared to cassava. Spinach is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Cassava, on the other hand, is higher in calories and carbohydrates, which may make it more challenging to lose weight if consumed in large amounts. Additionally, spinach is a nutrient-dense food that provides essential vitamins and minerals, while cassava is lower in nutrients.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods to ensure you are getting all the necessary nutrients. Both cassava and spinach can be part of a balanced vegan diet, but spinach is a better choice for muscle building as it is rich in iron, protein, and other essential nutrients. Spinach also contains antioxidants and nitrates that can help improve exercise performance and muscle recovery. Incorporating spinach into your meals along with other plant-based protein sources like legumes, nuts, seeds, and whole grains can support muscle growth and overall health.

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

Cassava generally has a lower environmental impact compared to spinach in terms of water usage and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water and fertilizer compared to spinach, which is a leafy green that typically needs more water and nutrients to grow. Additionally, cassava can be grown in a wider range of climates, making it a more versatile and resilient crop in terms of environmental sustainability.