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Yam vs Cassava - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 1.2g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
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.
Yam Cassava
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals 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
Yam 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
16
Yam
14
Cassava
Mineral Summary Score
19
Yam
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
Yam
6
:
Contains more Iron +100%
Contains more Potassium +201.1%
Contains more Copper +78%
Contains more Phosphorus +103.7%
Contains less Sodium -35.7%
Contains more Zinc +41.7%
Equal in Calcium - 16
Equal in Magnesium - 21
Contains more Iron +100%
Contains more Potassium +201.1%
Contains more Copper +78%
Contains more Phosphorus +103.7%
Contains less Sodium -35.7%
Contains more Zinc +41.7%
Equal in Calcium - 16
Equal in Magnesium - 21

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
Yam
6
:
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B5 +193.5%
Contains more Vitamin B6 +233%
Contains more Vitamin K +21.1%
Contains more Vitamin C +20.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +54.7%
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B5 +193.5%
Contains more Vitamin B6 +233%
Contains more Vitamin K +21.1%
Contains more Vitamin C +20.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +54.7%

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%
Yam
8%
Cassava
Carbohydrates
28%
Yam
38%
Cassava
Fats
1%
Yam
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 Yam Cassava Opinion
Calories 118 160 Cassava
Protein 1.53 1.36 Yam
Fats 0.17 0.28 Cassava
Vitamin C 17.1 20.6 Cassava
Carbs 27.88 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.27 Yam
Calcium 17 16 Yam
Potassium 816 271 Yam
Magnesium 21 21
Sugars 0.5 1.7 Cassava
Fiber 4.1 1.8 Yam
Copper 0.178 0.1 Yam
Zinc 0.24 0.34 Cassava
Starch
Phosphorus 55 27 Yam
Sodium 9 14 Yam
Vitamin A 138 13 Yam
Vitamin E 0.35 0.19 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.087 Yam
Vitamin B2 0.032 0.048 Cassava
Vitamin B3 0.552 0.854 Cassava
Vitamin B5 0.314 0.107 Yam
Vitamin B6 0.293 0.088 Yam
Vitamin B12 0 0
Vitamin K 2.3 1.9 Yam
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.074 Yam
Monounsaturated Fat 0.006 0.075 Cassava
Polyunsaturated fat 0.076 0.048 Yam
Tryptophan 0.012 0.019 Cassava
Threonine 0.054 0.028 Yam
Isoleucine 0.052 0.027 Yam
Leucine 0.096 0.039 Yam
Lysine 0.059 0.044 Yam
Methionine 0.021 0.011 Yam
Phenylalanine 0.071 0.026 Yam
Valine 0.062 0.035 Yam
Histidine 0.034 0.02 Yam
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.