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Sweet potato vs Cassava - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.056g)
Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 2.48g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Cassava
Cassava is lower in glycemic index (difference - 11)
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 vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Cassava
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sweet potato Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
80
Sweet potato
14
Cassava
Mineral Summary Score
15
Sweet potato
10
Cassava

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +125.9%
Contains more Calcium +87.5%
Contains more Potassium +24.4%
Contains more Magnesium +19%
Contains more Copper +51%
Contains more Phosphorus +74.1%
Contains more Zinc +13.3%
Contains less Sodium -74.5%
Contains more Iron +125.9%
Contains more Calcium +87.5%
Contains more Potassium +24.4%
Contains more Magnesium +19%
Contains more Copper +51%
Contains more Phosphorus +74.1%
Contains more Zinc +13.3%
Contains less Sodium -74.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +109030.8%
Contains more Vitamin E +36.8%
Contains more Vitamin B2 +27.1%
Contains more Vitamin B5 +647.7%
Contains more Vitamin B6 +137.5%
Contains more Vitamin C +758.3%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B3 +53.3%
Equal in Vitamin K - 1.9
Contains more Vitamin A +109030.8%
Contains more Vitamin E +36.8%
Contains more Vitamin B2 +27.1%
Contains more Vitamin B5 +647.7%
Contains more Vitamin B6 +137.5%
Contains more Vitamin C +758.3%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B3 +53.3%
Equal in Vitamin K - 1.9

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Sweet potato
8%
Cassava
Carbohydrates
20%
Sweet potato
38%
Cassava
Fats
0%
Sweet potato
1%
Cassava

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sweet potato Cassava Opinion
Calories 86 160 Cassava
Protein 1.57 1.36 Sweet potato
Fats 0.05 0.28 Cassava
Vitamin C 2.4 20.6 Cassava
Carbs 20.12 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.27 Sweet potato
Calcium 30 16 Sweet potato
Potassium 337 271 Sweet potato
Magnesium 25 21 Sweet potato
Sugars 4.18 1.7 Sweet potato
Fiber 3 1.8 Sweet potato
Copper 0.151 0.1 Sweet potato
Zinc 0.3 0.34 Cassava
Starch 12.65 Sweet potato
Phosphorus 47 27 Sweet potato
Sodium 55 14 Cassava
Vitamin A 14187 13 Sweet potato
Vitamin E 0.26 0.19 Sweet potato
Vitamin D 0 0
Vitamin B1 0.078 0.087 Cassava
Vitamin B2 0.061 0.048 Sweet potato
Vitamin B3 0.557 0.854 Cassava
Vitamin B5 0.8 0.107 Sweet potato
Vitamin B6 0.209 0.088 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 1.9 Cassava
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.018 0.074 Sweet potato
Monounsaturated Fat 0.001 0.075 Cassava
Polyunsaturated fat 0.014 0.048 Cassava
Tryptophan 0.031 0.019 Sweet potato
Threonine 0.083 0.028 Sweet potato
Isoleucine 0.055 0.027 Sweet potato
Leucine 0.092 0.039 Sweet potato
Lysine 0.066 0.044 Sweet potato
Methionine 0.029 0.011 Sweet potato
Phenylalanine 0.089 0.026 Sweet potato
Valine 0.086 0.035 Sweet potato
Histidine 0.031 0.02 Sweet potato
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.