Comparing Nutrients in 7 ounces Cassava VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Cassava	Tahitian Taro	Recommended Dietary Allowance
Energy	11% 318kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.26% 0.55g	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	10.5% 13.7g	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	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Cassava	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	17.7% 0.23mg	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	212% 191mg	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	NA	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	Tahitian Taro	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	15.7% 0.14mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	13.5% 0.31mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	35.4% 1203mg	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	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Tahitian Taro per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Tahitian Taro:

• 7 ounces of Cassava have 1.4 times more Vitamin B1 and 3 times more Vitamin B9 than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 102 times more Vitamin A, 5.1 times more Vitamin B2, 1.3 times more Vitamin B6 and 4.7 times more Vitamin C than Raw Cassava.
• Both Cassava and Tahitian Taro provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Tahitian Taro:

• 7 ounces of Cassava have 1.4 times more Copper, 2.4 times more Manganese and 3.8 times more Zinc than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 8.1 times more Calcium, 4.8 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium, 3.6 times more Sodium and 1.5 times more Water than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Tahitian Taro lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Tahitian Taro 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 and 5.5 times more Carbohydrate than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 7.1 times more Omega 3 and 2.1 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Tahitian Taro provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Tahitian Taro provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Tahitian Taro

What are the health benefits of Cassava compared to Tahitian Taro?

Both cassava and Tahitian taro are nutritious root vegetables, but they have some differences in terms of health benefits. Cassava is a good source of carbohydrates, fiber, and vitamin C, while Tahitian taro is rich in fiber, potassium, and vitamin C. Cassava is gluten-free and may be easier to digest for some individuals, while Tahitian taro has a lower glycemic index, making it a better option for managing blood sugar levels. Overall, both vegetables can be part of a healthy vegan diet, providing essential nutrients and health benefits.

Can I lose weight easier by eating more Cassava or Tahitian Taro?

Both cassava and Tahitian taro are starchy root vegetables that can be part of a healthy diet when consumed in moderation. However, for weight loss, it is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Incorporating more whole plant foods and reducing processed foods high in added sugars and unhealthy fats can support weight loss efforts. Remember to also consider portion sizes and overall calorie intake to create a calorie deficit for weight loss.

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

Both cassava and Tahitian taro are good sources of carbohydrates, which are important for providing energy during workouts. However, to gain muscle while training consistently, it is also important to consume adequate protein. Foods such as legumes, tofu, tempeh, seitan, and plant-based protein powders can help support muscle growth. Additionally, including a variety of fruits, vegetables, nuts, and seeds in your diet can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery.

What is the environmental impact of producing Cassava compared to Tahitian Taro?

Cassava and Tahitian Taro are both root vegetables that are relatively low in environmental impact compared to animal products. However, cassava tends to have a lower environmental footprint as it requires less water and land to grow compared to Tahitian Taro. Additionally, cassava is more resilient to drought conditions, making it a more sustainable option in areas prone to water scarcity. Overall, choosing cassava over Tahitian Taro can help reduce environmental impact in terms of water usage and land resources.