Comparing Nutrients in 100 grams Cassava VS Seitan

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Seitan	81%	4%	15%

Macro Nutrients

	Cassava	Seitan	Recommended Dietary Allowance
Energy	5.5% 160kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0% 0g	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	4.74% 1.8g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Cassava	Seitan	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	0% 0mg	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	6.75% 27μg	0% 0μg	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	23% 20.6mg	0% 0mg	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	1.27% 0.19mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Seitan	Recommended Dietary Allowance
Calcium	1.6% 16mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	20.2% 0.18mg	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	3.38% 0.27mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	NA	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	3.86% 27mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Seitan per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Seitan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Seitan:

• 100 grams of Cassava have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Seitan.
• 100 grams of Seitan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Seitan:

• 100 grams of Cassava have 2.7 times more Potassium than Seitan.
• While 100 g of Vital wheat gluten contain 8.9 times more Calcium, 1.8 times more Copper, 19.3 times more Iron, 9.6 times more Phosphorus, 56.7 times more Selenium and 2.5 times more Zinc than Raw Cassava.
• Both Cassava and Seitan contain similar levels of Magnesium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 2.8 times more Carbohydrate, more Sugars and 3 times more Fiber than Seitan.
• While 100 g of Vital wheat gluten contain 2.3 times more Energy, 2.8 times more Omega 3, 23.8 times more Omega 6 and 55.3 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6
• 100 grams of Seitan provide inadequate amounts of Fiber