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Cassava vs. Potato wedges — In-Depth Nutrition Comparison

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The main differences between Cassava and Potato wedges

  • Cassava has more Vitamin C, however, Potato wedges has more Vitamin B6, Phosphorus, Iron, and Monounsaturated Fat.
  • Daily need coverage for Vitamin B6 from Potato wedges is 20% higher.
  • Potato wedges have 2 times less Vitamin C than Cassava. Cassava has 20.6mg of Vitamin C, while Potato wedges have 11.2mg.

Food types used in this article are Cassava, raw and USDA Commodity, Potato wedges, frozen.

Infographic

Cassava vs Potato wedges 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 Magnesium +10.5%
Contains less Sodium -71.4%
Contains more Iron +159.3%
Contains more Phosphorus +222.2%
Contains more Potassium +45.4%
Equal in Calcium - 15
Equal in Magnesium - 19
Equal in Zinc - 0.37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4.8% 10% 15% 12% 24% 1.8% 9.3% 33% 50% 3.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4.5% 26% 14% 37% 35% 6.4% 10% 0% 0% 0%
Contains more Magnesium +10.5%
Contains less Sodium -71.4%
Contains more Iron +159.3%
Contains more Phosphorus +222.2%
Contains more Potassium +45.4%
Equal in Calcium - 15
Equal in Magnesium - 19
Equal in Zinc - 0.37

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 A +∞%
Contains more Vitamin C +83.9%
Contains more Vitamin B2 +20%
Contains more Vitamin B1 +14.9%
Contains more Vitamin B3 +80.3%
Contains more Vitamin B6 +297.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.78% 3.8% 0% 69% 22% 11% 16% 6.4% 20% 20% 0% 13% 4.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 37% 25% 9.2% 29% 0% 81% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +83.9%
Contains more Vitamin B2 +20%
Contains more Vitamin B1 +14.9%
Contains more Vitamin B3 +80.3%
Contains more Vitamin B6 +297.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +49.3%
Contains more Protein +98.5%
Contains more Fats +685.7%
Contains more Water +14.4%
Contains more Other +109.7%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
3% 2% 26% 68%
Protein: 2.7 g
Fats: 2.2 g
Carbs: 25.5 g
Water: 68.3 g
Other: 1.3 g
Contains more Carbs +49.3%
Contains more Protein +98.5%
Contains more Fats +685.7%
Contains more Water +14.4%
Contains more Other +109.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +1834.7%
Contains more Polyunsaturated fat +112.5%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
26% 69% 5%
Saturated Fat: 0.55 g
Monounsaturated Fat: 1.451 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +1834.7%
Contains more Polyunsaturated fat +112.5%

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 wedges
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cassava Potato wedges Opinion
Net carbs 36.26g 23.5g Cassava
Protein 1.36g 2.7g Potato wedges
Fats 0.28g 2.2g Potato wedges
Carbs 38.06g 25.5g Cassava
Calories 160kcal 123kcal Cassava
Sugar 1.7g 0.3g Potato wedges
Fiber 1.8g 2g Potato wedges
Calcium 16mg 15mg Cassava
Iron 0.27mg 0.7mg Potato wedges
Magnesium 21mg 19mg Cassava
Phosphorus 27mg 87mg Potato wedges
Potassium 271mg 394mg Potato wedges
Sodium 14mg 49mg Cassava
Zinc 0.34mg 0.37mg Potato wedges
Copper 0.1mg Cassava
Manganese 0.384mg Cassava
Selenium 0.7µg Cassava
Vitamin A 13IU 0IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg Cassava
Vitamin C 20.6mg 11.2mg Cassava
Vitamin B1 0.087mg 0.1mg Potato wedges
Vitamin B2 0.048mg 0.04mg Cassava
Vitamin B3 0.854mg 1.54mg Potato wedges
Vitamin B5 0.107mg Cassava
Vitamin B6 0.088mg 0.35mg Potato wedges
Folate 27µg Cassava
Choline 23.7mg Cassava
Vitamin K 1.9µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.074g 0.55g Cassava
Monounsaturated Fat 0.075g 1.451g Potato wedges
Polyunsaturated fat 0.048g 0.102g Potato wedges

Which food is preferable for your diet?

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

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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
14%
Potato wedges
Minerals Daily Need Coverage Score
16%
Cassava
13%
Potato wedges

Comparison summary

Which food is lower in Sugar?
Potato wedges
Potato wedges is lower in Sugar (difference - 1.4g)
Which food is lower in glycemic index?
Potato wedges
Potato wedges is lower in glycemic index (difference - 94)
Which food is cheaper?
Potato wedges
Potato wedges is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.476g)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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 wedges - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168443/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.