Cassava vs. Potato — Health Impact and Nutrition Comparison

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.

Cassava

5

Potato

3

Contains more Vitamin AVitamin A	+550%
Contains more Vitamin EVitamin 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.

Cassava

4

Potato

4

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.

Cardiovascular Health

Section reviewed by cardiologist 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).

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).