Cassava vs Moringa: The Healthier Choice
Where is more calories, protein, carbs - what is more healthy?
Moringa vs. Cassava
Cassava is a root vegetable that is starchy and often used in savory dishes, while moringa is a leafy green vegetable that has a slightly sweet flavor. Both vegetables are native to Africa and are used in traditional African cuisine.
Both vegetables are low in calories and fat. Cassava is much higher in carbohydrates than moringa.
Moringa is higher in vitamins and minerals than cassava. Cassava can be cooked in many different ways, while moringa can be eaten raw or cooked.
Both vegetables are delicious and nutritious.
Moringa vs Cassava: Nutrition Comparison
per 100g | Cassava | Moringa |
---|---|---|
Calories | 160 | 37 |
Carbohydrates | 38.06 g | 8.53 g |
Fat | 0.28 g | 0.2 g |
Dietary fiber | 1.8 g | 3.2 g |
Protein | 1.36 g | 2.1 g |
Calcium | 16 mg | 30 mg |
Iron | 0.27 mg | 0.36 mg |
Magnessium | 21 mg | 45 mg |
Phosphorus | 27 mg | 50 mg |
Potassium | 271 mg | 461 mg |
Sodium | 14 mg | 42 mg |
Zink | 0.34 mg | 0.45 mg |
Vitaminium B1 (Thiamine) | 0.087 mg | 0.053 mg |
Vitaminium B2 (riboflavin) | 0.048 mg | 0.074 mg |
Vitaminium B3 (Niacin) | 0.854 mg | 0.68 mg |
Vitaminium B6 | 0.088 mg | 0.12 mg |
Vitaminium B9 (Folic acid) | 27 mg | 44 mg |
Vitaminium C | 20.6 mg | 141 mg |
More Calories in Cassava
At first glance, you can see that in cassava is much more calories than in moringa.
Cassava has 160 kcal per 100g and moringa 37 kcal per 100g so it is pretty easy to calculate that the difference is about 332%.
In cassava and in moringa most calories came from carbs.
See tables below to compare cassava with moringa in details.
Cassava And Moringa Nutrition Difference
- Calories:
cassava - 332% more than moringa - Carbohydrates:
cassava - 346% more than moringa - Fat:
cassava - 40% more than moringa - Dietary fiber:
moringa - 78% more than cassava - Protein:
moringa - 54% more than cassava
Less protein in cassava
It is aslo easy to see see that in cassava is less protein than in moringa.
There is 2.1g per 100g of moringa and 1.36g per 100g of cassava so using simple math we can see that difference is about 54%.
More carbohydrates in cassava
In cassava is more carbohydrates than in moringa.
There is 8.53g/100g of carbohydrates in moringa and 38.06g/100g in cassava so let me do the math for you again - difference is about 346%.
More fat in cassava
In cassava is more fats than in moringa.
The tables above show us that there is 0.2g/100g of fats in moringa and 0.28g/100g in cassava. In this case difference is about 40%.
Cassava
160kcal- Calories160
- Carbohydrates38.06 g
- Fat0.28 g
- Dietary fiber1.8 g
- Protein1.36 g
100g | ounce | single piece | cup | half cup
Calories source
- 95% CARBS.
- 3% PROTEIN
- 2% FAT
Moringa
37kcal- Calories37
- Carbohydrates8.53 g
- Fat0.2 g
- Dietary fiber3.2 g
- Protein2.1 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 77% CARBS
- 19% PROTEIN
- 4% FAT
Vitamins: moringa vs cassava
- Vitaminium B1 (Thiamine):
cassava - 64% more than moringa - Vitaminium B2 (riboflavin):
moringa - 54% more than cassava - Vitaminium B3 (Niacin):
cassava - 26% more than moringa - Vitaminium B6:
moringa - 36% more than cassava - Vitaminium B9 (Folic acid):
moringa - 63% more than cassava - Vitaminium C:
moringa - 584% more than cassava
Minerals: cassava vs moringa
- Calcium:
moringa - 88% more than cassava - Iron:
moringa - 33% more than cassava - Magnessium:
moringa - 114% more than cassava - Phosphorus:
moringa - 85% more than cassava - Potassium:
moringa - 70% more than cassava - Sodium:
moringa - 200% more than cassava - Zink:
moringa - 32% more than cassava
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Compares of moringa
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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