Cassava vs. Mashed potato — In-Depth Nutrition Comparison
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Summary of differences between cassava and mashed potato
- Cassava has more vitamin C, manganese, copper, and vitamin B1; however, mashed potato is higher in polyunsaturated fat.
- Cassava covers your daily need for vitamin C, 23% more than mashed potato.
- Cassava has 6 times more vitamin B1 than mashed potato. While cassava has 0.087mg of vitamin B1, mashed potato has only 0.015mg.
- Cassava has less sodium.
These are the specific foods used in this comparison Cassava, raw and Fast foods, potato, mashed.
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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 MagnesiumMagnesium | +40% |
| Contains more CopperCopper | +185.7% |
| Contains more ZincZinc | +54.5% |
| Contains less SodiumSodium | -95.4% |
| Contains more ManganeseManganese | +291.8% |
| Contains more CalciumCalcium | +12.5% |
| Contains more IronIron | +14.8% |
| Contains more PhosphorusPhosphorus | +118.5% |
| Contains more SeleniumSelenium | +14.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +480% |
| Contains more Vitamin B2Vitamin B2 | +220% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +76.9% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin EVitamin E | +121.1% |
| Contains more Vitamin B3Vitamin B3 | +26.5% |
| Contains more Vitamin B6Vitamin B6 | +36.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +210.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 20.6mg | 0mg | 23% |
| Sodium | 14mg | 306mg | 13% |
| Manganese | 0.384mg | 0.098mg | 12% |
| Polyunsaturated fat | 0.048g | 1.342g | 9% |
| Carbs | 38.06g | 14.65g | 8% |
| Copper | 0.1mg | 0.035mg | 7% |
| Vitamin B1 | 0.087mg | 0.015mg | 6% |
| Vitamin A | 1µg | 43µg | 5% |
| Phosphorus | 27mg | 59mg | 5% |
| Starch | 12.1g | 5% | |
| Folate | 27µg | 9µg | 5% |
| Calories | 160kcal | 89kcal | 4% |
| Fats | 0.28g | 2.82g | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B2 | 0.048mg | 0.015mg | 3% |
| Vitamin K | 1.9µg | 5.9µg | 3% |
| Vitamin B6 | 0.088mg | 0.12mg | 2% |
| Choline | 23.7mg | 13.4mg | 2% |
| Saturated fat | 0.074g | 0.577g | 2% |
| Monounsaturated fat | 0.075g | 0.72g | 2% |
| Vitamin B5 | 0.107mg | 2% | |
| Vitamin E | 0.19mg | 0.42mg | 2% |
| Fiber | 1.8g | 1.3g | 2% |
| Vitamin B3 | 0.854mg | 1.08mg | 1% |
| Protein | 1.36g | 1.65g | 1% |
| Zinc | 0.34mg | 0.22mg | 1% |
| Magnesium | 21mg | 15mg | 1% |
| Net carbs | 36.26g | 13.35g | N/A |
| Calcium | 16mg | 18mg | 0% |
| Potassium | 271mg | 286mg | 0% |
| Iron | 0.27mg | 0.31mg | 0% |
| Sugar | 1.7g | 0.5g | N/A |
| Selenium | 0.7µg | 0.8µg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.019mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.039mg | 0% | |
| Lysine | 0.044mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.026mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.02mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more CarbsCarbs | +159.8% |
| Contains more ProteinProtein | +21.3% |
| Contains more FatsFats | +907.1% |
| Contains more WaterWater | +33.4% |
| Contains more OtherOther | +103.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.074 g
Monounsaturated fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.048 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -87.2% |
| Contains more Mono. FatMonounsaturated fat | +860% |
| Contains more Poly. FatPolyunsaturated fat | +2695.8% |
