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Cassava vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Cassava and Yam?

  • Cassava is richer in Vitamin C, yet Yam is richer in Potassium, Vitamin B6, Fiber, and Copper.
  • Yam's daily need coverage for Potassium is 12% higher.
  • Cassava has 2 times more Vitamin C than Yam. Cassava has 20.6mg of Vitamin C, while Yam has 12.1mg.

We used Cassava, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Cassava vs Yam infographic
Infographic link

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.
:
5
Yam
Contains more Calcium +14.3%
Contains more Magnesium +16.7%
Contains more Zinc +70%
Contains more Iron +92.6%
Contains more Phosphorus +81.5%
Contains more Potassium +147.2%
Contains less Sodium -42.9%
Contains more Copper +52%
Equal in Manganese - 0.371
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +14.3%
Contains more Magnesium +16.7%
Contains more Zinc +70%
Contains more Iron +92.6%
Contains more Phosphorus +81.5%
Contains more Potassium +147.2%
Contains less Sodium -42.9%
Contains more Copper +52%
Equal in Manganese - 0.371
Equal in Selenium - 0.7

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.
:
6
Yam
Contains more Vitamin C +70.2%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +54.7%
Contains more Folate +68.8%
Contains more Vitamin A +838.5%
Contains more Vitamin E +78.9%
Contains more Vitamin B5 +190.7%
Contains more Vitamin B6 +159.1%
Contains more Vitamin K +21.1%
Equal in Vitamin B1 - 0.095
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin C +70.2%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +54.7%
Contains more Folate +68.8%
Contains more Vitamin A +838.5%
Contains more Vitamin E +78.9%
Contains more Vitamin B5 +190.7%
Contains more Vitamin B6 +159.1%
Contains more Vitamin K +21.1%
Equal in Vitamin B1 - 0.095

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Yam
Contains more Fats +100%
Contains more Carbs +38.5%
Contains more Water +17.5%
Contains more Other +22.6%
Equal in Protein - 1.49
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +100%
Contains more Carbs +38.5%
Contains more Water +17.5%
Contains more Other +22.6%
Equal in Protein - 1.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Yam
Contains more Monounsaturated Fat +1400%
Contains less Saturated Fat -60.8%
Contains more Polyunsaturated fat +25%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +1400%
Contains less Saturated Fat -60.8%
Contains more Polyunsaturated fat +25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Yam Opinion
Net carbs 36.26g 23.58g Cassava
Protein 1.36g 1.49g Yam
Fats 0.28g 0.14g Cassava
Carbs 38.06g 27.48g Cassava
Calories 160kcal 116kcal Cassava
Sugar 1.7g 0.49g Yam
Fiber 1.8g 3.9g Yam
Calcium 16mg 14mg Cassava
Iron 0.27mg 0.52mg Yam
Magnesium 21mg 18mg Cassava
Phosphorus 27mg 49mg Yam
Potassium 271mg 670mg Yam
Sodium 14mg 8mg Yam
Zinc 0.34mg 0.2mg Cassava
Copper 0.1mg 0.152mg Yam
Manganese 0.384mg 0.371mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 13IU 122IU Yam
Vitamin A RAE 1µg 6µg Yam
Vitamin E 0.19mg 0.34mg Yam
Vitamin C 20.6mg 12.1mg Cassava
Vitamin B1 0.087mg 0.095mg Yam
Vitamin B2 0.048mg 0.028mg Cassava
Vitamin B3 0.854mg 0.552mg Cassava
Vitamin B5 0.107mg 0.311mg Yam
Vitamin B6 0.088mg 0.228mg Yam
Folate 27µg 16µg Cassava
Vitamin K 1.9µg 2.3µg Yam
Tryptophan 0.019mg 0.012mg Cassava
Threonine 0.028mg 0.052mg Yam
Isoleucine 0.027mg 0.05mg Yam
Leucine 0.039mg 0.094mg Yam
Lysine 0.044mg 0.058mg Yam
Methionine 0.011mg 0.02mg Yam
Phenylalanine 0.026mg 0.069mg Yam
Valine 0.035mg 0.06mg Yam
Histidine 0.02mg 0.033mg Yam
Saturated Fat 0.074g 0.029g Yam
Monounsaturated Fat 0.075g 0.005g Cassava
Polyunsaturated fat 0.048g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Cassava
15%
Yam
Minerals Daily Need Coverage Score
16%
Cassava
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.