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Cassava vs. Potato — Health Impact and Nutrition Comparison

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 10, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Cassava
vs
Potato

Summary

Potatoes are rich in minerals, vitamins, fiber, protein, have a lower GI, lower sugars, calories, and saturated fats than cassavas. On the other hand, cassavas contain 18 times more Vitamin E, calcium, zinc, carbs than potatoes.

Introduction

This article aims to answer the following question: which one is the best for your health - potato or cassava? We are going to compare these two products in terms of nutrition and health impact. Cassava and potato both are starchy and have similar tastes, but they differ in appearance and micronutrients.

Varieties

The potato plant belongs to the Solanaceae family, which includes tomatoes, chili, and bell peppers.

There are many different varieties of potatoes. The main species are Classic Russet and Bannock Russet potatoes.

Cassava, often called yuca or manioc, belongs to the family Euphorbiaceae and is native to South America. Cassava is a perennial plant; however, it is cultivated as an annual crop. Two of the most common Cassava species are “Sweet” Cassava and “Bitter” Cassava.

Uses

Cassava is one of the most important food crops globally, providing quality carbohydrates in tropical regions where grains and potatoes grow poorly. On the other hand, the potato has become a staple crop in many countries. Cassava and potatoes are both starchy, and you can use them similarly. They can be boiled, baked, grilled, fried, made into chips, or just sprinkled with salt.

Nutrition

In this section, we will look into the specific difference between the nutrients of potato and cassava. At the bottom of this page, you can find nutrition infographics that visually show the differences between these plants.

Micronutrients

Potatoes and cassavas have similar densities. Potato contains more water, equal to 79%, whereas cassavas contain 60% water.

Potatoes contain more fiber and protein than cassavas. On the other hand, the number of carbs and fats is higher in cassavas. The amount of cholesterol is equal.

Vitamins

Both potatoes and cassava are rich in vitamins but contain different amounts. Cassava contains 18 times more Vitamin E, five times more Vitamin A, Vitamin B2, and Folate than potatoes. On the other hand, potatoes contain three times more Vitamin B6, two times more Vitamin B5, and more Vitamin B3.

Both have equal Vitamin C, Vitamin B1, and Vitamin K. These plants lack Vitamin D and Vitamin B12.

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.78% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Potato
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 0.12% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin E Vitamin E +1800%
Contains more Vitamin B2Vitamin B2 +50%
Contains more FolateFolate +80%
Contains more CholineCholine +95.9%
Contains more Vitamin B3Vitamin B3 +24.2%
Contains more Vitamin B5Vitamin B5 +175.7%
Contains more Vitamin B6Vitamin B6 +238.6%
~equal in Vitamin C ~19.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2µg

Minerals

In general, potatoes and cassava are equal in several minerals. Cassavas contain more calcium and zinc than potatoes. On the other hand, potatoes are rich in iron, potassium, and phosphorus and have less sodium. The amounts of magnesium and copper are equal in these plants.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +33.3%
Contains more ZincZinc +13.3%
Contains more ManganeseManganese +92%
Contains more SeleniumSelenium +75%
Contains more PotassiumPotassium +56.8%
Contains more IronIron +200%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -57.1%
~equal in Magnesium ~23mg
~equal in Copper ~0.11mg

Glycemic Index

Both products have high glycemic indexes. However, the GI of cassava is slightly higher than that of potatoes. The estimated glycemic index of cassava is 94, while the glycemic index of potatoes is 86. The high glycemic index is connected with the starch content (1).

Acidity

On average, the acidities of cassavas and potatoes don’t differ much; however, potatoes are more alkaline than cassavas. Potatoes have pH levels equal to 6.6, whereas cassava has pH levels equal to 4.8.

Calories

The number of calories of cassava is two times higher than that of potato. Cassava contains 160 calories per 100g, whereas potato contains only 77 calories per 100g.

Carbohydrates

Cassava contains double the carbs of a potato: 38 g, whereas a potato has only 17g.

The amount of carbs in cassava makes it a valuable and relied-on food source for millions of natives.

Health Impact

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Cassava contains potassium, which is a vasodilator and may increase blood pressure (2). It should be noted that potatoes also contain potassium, but their antihypertensive property has not been proven in clinical studies.

In addition, in three large cohorts of adult men and women, a higher intake of baked, boiled, or mashed potatoes and fries was independently associated with an increased risk of developing hypertension (3).

Both of these products may improve the blood lipid profile (4). According to this study's findings, eating cooked potatoes (with skin) may increase antioxidant defense and improve lipid metabolism. These effects may be useful in preventing cardiovascular disease (5). 

Diabetes

Research on potatoes and diabetes is inconclusive. For example, cooled cooked potatoes are better for people with diabetes because of their lower GI and GL than boiled or fried potatoes. Nevertheless, some studies suggest that potato consumption can increase the risk of developing type 2 diabetes. More research is needed (6).

Although cassava accounted for 84 percent of their caloric intake, none of the 1,381 subjects in the study had diabetes (7).

Weight Loss

High in fiber, potatoes are the right choice if you are trying to lose weight. Potatoes can make you feel full for a longer period, reducing the need for constant snacking to suppress weight gain. Besides, potatoes have fewer calories than cassava. So, potatoes can supplement a healthy diet, which can help you lose weight, but eating nothing but potatoes is unnecessary (8).

Good Gut Health

Both plants are good sources of resistant starch, which scientists can use to boost gut health by helping nurture beneficial gut bacteria. Resistant starches remain relatively unchanged as they pass through the digestive tract. Bacteria can convert this starch to short-chain fatty acid butyrate, which has been linked to reduced inflammation in the colon, improved colon defenses, and a lower risk of colorectal cancer (9).

Other Health Benefits

Cassavas and potatoes are high in resistant starch, which has similar properties to soluble fiber. Studies have shown that consuming foods high in resistant starch may have several health benefits, such as improving blood sugar control, promoting fullness, and reducing appetite. However, it is essential to note that many processing methods may lower the resistant starch content of the product (10).

Side Effects

Toxicity

Both potatoes and cassavas may produce a toxic compound called solanine, a glycoalkaloid. These plants can produce solanine, especially when kept in sunlight or other unfavorable conditions. Solanine gives plants a bitter taste and a green color, including symptoms like diarrhea, vomiting, fever, and abdominal pains (11).

Allergy

People with an allergy to latex may also have an allergy to cassava. Symptoms can include hives, itchy skin, and, in some cases, even anaphylaxis (12). A potato allergy is rare; however, it can affect people of any age. People can have an allergy to several specific compounds of potato, patatin, or saline. The symptoms usually include sneezing, runny nose, hives, and itchy skin (13).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 10, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Cassava vs Potato infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more FatsFats +211.1%
Contains more CarbsCarbs +117.6%
Contains more ProteinProtein +50.7%
Contains more WaterWater +32.8%
Contains more OtherOther +80.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated Fat: Sat. Fat 0.074 g
Monounsaturated Fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated Fat +3650%
Contains more Poly. FatPolyunsaturated fat +14.3%
Contains less Sat. FatSaturated Fat -66.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Potato
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 Potato Opinion
Calories 160kcal 77kcal Cassava
Protein 1.36g 2.05g Potato
Fats 0.28g 0.09g Cassava
Vitamin C 20.6mg 19.7mg Cassava
Net carbs 36.26g 15.39g Cassava
Carbs 38.06g 17.49g Cassava
Magnesium 21mg 23mg Potato
Calcium 16mg 12mg Cassava
Potassium 271mg 425mg Potato
Iron 0.27mg 0.81mg Potato
Sugar 1.7g 0.82g Potato
Fiber 1.8g 2.1g Potato
Copper 0.1mg 0.11mg Potato
Zinc 0.34mg 0.3mg Cassava
Starch 15.29g Potato
Phosphorus 27mg 57mg Potato
Sodium 14mg 6mg Potato
Vitamin A 13IU 2IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0.01mg Cassava
Manganese 0.384mg 0.2mg Cassava
Selenium 0.7µg 0.4µg Cassava
Vitamin B1 0.087mg 0.081mg Cassava
Vitamin B2 0.048mg 0.032mg Cassava
Vitamin B3 0.854mg 1.061mg Potato
Vitamin B5 0.107mg 0.295mg Potato
Vitamin B6 0.088mg 0.298mg Potato
Vitamin K 1.9µg 2µg Potato
Folate 27µg 15µg Cassava
Choline 23.7mg 12.1mg Cassava
Saturated Fat 0.074g 0.025g Potato
Monounsaturated Fat 0.075g 0.002g Cassava
Polyunsaturated fat 0.048g 0.042g Cassava
Tryptophan 0.019mg 0.021mg Potato
Threonine 0.028mg 0.067mg Potato
Isoleucine 0.027mg 0.066mg Potato
Leucine 0.039mg 0.098mg Potato
Lysine 0.044mg 0.107mg Potato
Methionine 0.011mg 0.032mg Potato
Phenylalanine 0.026mg 0.081mg Potato
Valine 0.035mg 0.103mg Potato
Histidine 0.02mg 0.035mg Potato
Fructose 0.26g Potato

Which food is preferable for your diet?

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

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
17%
Potato
Minerals Daily Need Coverage Score
16%
Cassava
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 8)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.