Cassava vs. Sweet potato — In-Depth Nutrition Comparison
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Important differences between Cassava and Sweet potato
- Cassava has more Folate, however, Sweet potato has more Vitamin A RAE, Vitamin B5, Vitamin B6, Copper, Potassium, Fiber, and Iron.
- Sweet potato's daily need coverage for Vitamin A RAE is 107% more.
- Cassava has 5 times more Folate than Sweet potato. Cassava has 27µg of Folate, while Sweet potato has 6µg.
The food varieties used in the comparison are Cassava, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
less
Sodium
-61.1%
Contains
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Selenium
+250%
Contains
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Calcium
+137.5%
Contains
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Iron
+155.6%
Contains
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Magnesium
+28.6%
Contains
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Phosphorus
+100%
Contains
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Potassium
+75.3%
Contains
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Copper
+61%
Contains
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Manganese
+29.4%
Equal in Zinc - 0.32
Contains
less
Sodium
-61.1%
Contains
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Selenium
+250%
Contains
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Calcium
+137.5%
Contains
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Iron
+155.6%
Contains
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Magnesium
+28.6%
Contains
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Phosphorus
+100%
Contains
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Potassium
+75.3%
Contains
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Copper
+61%
Contains
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Manganese
+29.4%
Equal in Zinc - 0.32
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Folate
+350%
Contains
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Vitamin A
+147730.8%
Contains
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Vitamin E
+273.7%
Contains
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Vitamin B1
+23%
Contains
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Vitamin B2
+120.8%
Contains
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Vitamin B3
+74.1%
Contains
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Vitamin B5
+726.2%
Contains
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Vitamin B6
+225%
Contains
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Vitamin K
+21.1%
Equal in Vitamin C - 19.6
Contains
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Folate
+350%
Contains
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Vitamin A
+147730.8%
Contains
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Vitamin E
+273.7%
Contains
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Vitamin B1
+23%
Contains
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Vitamin B2
+120.8%
Contains
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Vitamin B3
+74.1%
Contains
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Vitamin B5
+726.2%
Contains
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Vitamin B6
+225%
Contains
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Vitamin K
+21.1%
Equal in Vitamin C - 19.6
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+86.7%
Contains
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Carbs
+83.8%
Contains
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Protein
+47.8%
Contains
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Water
+27%
Contains
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Other
+117.7%
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Contains
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Fats
+86.7%
Contains
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Carbs
+83.8%
Contains
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Protein
+47.8%
Contains
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Water
+27%
Contains
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Other
+117.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+3650%
Contains
less
Saturated Fat
-29.7%
Contains
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Polyunsaturated fat
+91.7%
Saturated Fat:
0.074 g
Monounsaturated Fat:
0.075 g
Polyunsaturated fat:
0.048 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Contains
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Monounsaturated Fat
+3650%
Contains
less
Saturated Fat
-29.7%
Contains
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Polyunsaturated fat
+91.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 36.26g | 17.41g |
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| Protein | 1.36g | 2.01g |
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| Fats | 0.28g | 0.15g |
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| Carbs | 38.06g | 20.71g |
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| Calories | 160kcal | 90kcal |
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| Starch | 7.05g |
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| Fructose | 0.5g |
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| Sugar | 1.7g | 6.48g |
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| Fiber | 1.8g | 3.3g |
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| Calcium | 16mg | 38mg |
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| Iron | 0.27mg | 0.69mg |
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| Magnesium | 21mg | 27mg |
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| Phosphorus | 27mg | 54mg |
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| Potassium | 271mg | 475mg |
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| Sodium | 14mg | 36mg |
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| Zinc | 0.34mg | 0.32mg |
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| Copper | 0.1mg | 0.161mg |
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| Manganese | 0.384mg | 0.497mg |
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| Selenium | 0.7µg | 0.2µg |
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| Vitamin A | 13IU | 19218IU |
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| Vitamin A RAE | 1µg | 961µg |
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| Vitamin E | 0.19mg | 0.71mg |
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| Vitamin C | 20.6mg | 19.6mg |
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| Vitamin B1 | 0.087mg | 0.107mg |
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| Vitamin B2 | 0.048mg | 0.106mg |
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| Vitamin B3 | 0.854mg | 1.487mg |
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| Vitamin B5 | 0.107mg | 0.884mg |
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| Vitamin B6 | 0.088mg | 0.286mg |
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| Folate | 27µg | 6µg |
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| Vitamin K | 1.9µg | 2.3µg |
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| Tryptophan | 0.019mg | 0.04mg |
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| Threonine | 0.028mg | 0.107mg |
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| Isoleucine | 0.027mg | 0.07mg |
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| Leucine | 0.039mg | 0.118mg |
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| Lysine | 0.044mg | 0.084mg |
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| Methionine | 0.011mg | 0.037mg |
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| Phenylalanine | 0.026mg | 0.114mg |
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| Valine | 0.035mg | 0.11mg |
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| Histidine | 0.02mg | 0.039mg |
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| Saturated Fat | 0.074g | 0.052g |
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| Monounsaturated Fat | 0.075g | 0.002g |
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| Polyunsaturated fat | 0.048g | 0.092g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
120%
Minerals Daily Need Coverage Score
16%
25%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 22mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)