Yam vs. Cassava — In-Depth Nutrition Comparison
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What are the main differences between yam and cassava?
- Yam is richer in potassium, vitamin B6, fiber, and copper, yet cassava is richer in vitamin C.
- Yam's daily need coverage for potassium is 12% higher.
- Yam has 3 times more vitamin B6 than cassava. Yam has 0.228mg of vitamin B6, while cassava has 0.088mg.
- Yam has a lower glycemic index than cassava.
We used Yam, cooked, boiled, drained, or baked, without salt and Cassava, raw types in this comparison.
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 more PotassiumPotassium | +147.2% |
| Contains more IronIron | +92.6% |
| Contains more CopperCopper | +52% |
| Contains more PhosphorusPhosphorus | +81.5% |
| Contains less SodiumSodium | -42.9% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +14.3% |
| Contains more ZincZinc | +70% |
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 more Vitamin AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +78.9% |
| Contains more Vitamin B5Vitamin B5 | +190.7% |
| Contains more Vitamin B6Vitamin B6 | +159.1% |
| Contains more Vitamin KVitamin K | +21.1% |
| Contains more Vitamin CVitamin C | +70.2% |
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +54.7% |
| Contains more FolateFolate | +68.8% |
| Contains more CholineCholine | +46.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 670mg | 271mg | 12% |
| Vitamin B6 | 0.228mg | 0.088mg | 11% |
| Vitamin C | 12.1mg | 20.6mg | 9% |
| Fiber | 3.9g | 1.8g | 8% |
| Copper | 0.152mg | 0.1mg | 6% |
| Carbs | 27.48g | 38.06g | 4% |
| Vitamin B5 | 0.311mg | 0.107mg | 4% |
| Folate | 16µg | 27µg | 3% |
| Iron | 0.52mg | 0.27mg | 3% |
| Phosphorus | 49mg | 27mg | 3% |
| Calories | 116kcal | 160kcal | 2% |
| Vitamin B3 | 0.552mg | 0.854mg | 2% |
| Vitamin B2 | 0.028mg | 0.048mg | 2% |
| Vitamin E | 0.34mg | 0.19mg | 1% |
| Choline | 16.2mg | 23.7mg | 1% |
| Manganese | 0.371mg | 0.384mg | 1% |
| Vitamin B1 | 0.095mg | 0.087mg | 1% |
| Vitamin A | 6µg | 1µg | 1% |
| Zinc | 0.2mg | 0.34mg | 1% |
| Magnesium | 18mg | 21mg | 1% |
| Protein | 1.49g | 1.36g | 0% |
| Fats | 0.14g | 0.28g | 0% |
| Net carbs | 23.58g | 36.26g | N/A |
| Calcium | 14mg | 16mg | 0% |
| Sugar | 0.49g | 1.7g | N/A |
| Sodium | 8mg | 14mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin K | 2.3µg | 1.9µg | 0% |
| Saturated fat | 0.029g | 0.074g | 0% |
| Monounsaturated fat | 0.005g | 0.075g | 0% |
| Polyunsaturated fat | 0.06g | 0.048g | 0% |
| Tryptophan | 0.012mg | 0.019mg | 0% |
| Threonine | 0.052mg | 0.028mg | 0% |
| Isoleucine | 0.05mg | 0.027mg | 0% |
| Leucine | 0.094mg | 0.039mg | 0% |
| Lysine | 0.058mg | 0.044mg | 0% |
| Methionine | 0.02mg | 0.011mg | 0% |
| Phenylalanine | 0.069mg | 0.026mg | 0% |
| Valine | 0.06mg | 0.035mg | 0% |
| Histidine | 0.033mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +17.5% |
| Contains more OtherOther | +22.6% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +38.5% |
~equal in
Protein
~1.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.8% |
| Contains more Poly. FatPolyunsaturated fat | +25% |
| Contains more Mono. FatMonounsaturated fat | +1400% |
