Cassava vs Moringa: The Healthier Choice

Where is more calories, protein, carbs - what is more healthy?


Cassava - calories, kcal, weight, nutrition

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.

Cassava - calories, kcal, weight, nutrition

Moringa vs Cassava: Nutrition Comparison

per 100gCassavaMoringa
Calories160 37
Carbohydrates38.06 g8.53 g
Fat0.28 g0.2 g
Dietary fiber1.8 g3.2 g
Protein1.36 g2.1 g
Calcium16 mg30 mg
Iron0.27 mg0.36 mg
Magnessium21 mg45 mg
Phosphorus27 mg50 mg
Potassium271 mg461 mg
Sodium14 mg42 mg
Zink0.34 mg0.45 mg
Vitaminium B1 (Thiamine)0.087 mg0.053 mg
Vitaminium B2 (riboflavin)0.048 mg0.074 mg
Vitaminium B3 (Niacin)0.854 mg0.68 mg
Vitaminium B60.088 mg0.12 mg
Vitaminium B9 (Folic acid)27 mg44 mg
Vitaminium C20.6 mg141 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
Cassava calories per:
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
Moringa calories per:
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
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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