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  6. Cassava vs. Red potato

Cassava vs. Red potato — In-Depth Nutrition Comparison

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Important differences between cassava and red potato

  • Cassava has more manganese and vitamin C; however, red potato has more vitamin B6, copper, potassium, phosphorus, and iron.
  • Cassava has 2 times more manganese than red potato. Cassava has 0.384mg of manganese, while red potato has 0.173mg.

The food varieties used in the comparison are Cassava, raw and Potatoes, red, flesh, and skin, baked.

Infographic

Cassava vs Red potato infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more CalciumCalcium +77.8%
Contains more ManganeseManganese +122%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +101.1%
Contains more IronIron +159.3%
Contains more CopperCopper +74%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +166.7%
Contains less SodiumSodium -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.
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% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin CVitamin C +63.5%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +20.8%
Contains more CholineCholine +25.4%
Contains more Vitamin B3Vitamin B3 +86.8%
Contains more Vitamin B5Vitamin B5 +218.7%
Contains more Vitamin B6Vitamin B6 +140.9%
Contains more Vitamin KVitamin K +47.4%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Cassava Red potato DV% diff.
Vitamin B6 0.088mg 0.212mg 10%
Vitamin C 20.6mg 12.6mg 9%
Manganese 0.384mg 0.173mg 9%
Potassium 271mg 545mg 8%
Copper 0.1mg 0.174mg 8%
Phosphorus 27mg 72mg 6%
Starch 15.15g 6%
Carbs 38.06g 19.59g 6%
Vitamin B3 0.854mg 1.595mg 5%
Iron 0.27mg 0.7mg 5%
Vitamin B5 0.107mg 0.341mg 5%
Calories 160kcal 89kcal 4%
Magnesium 21mg 28mg 2%
Protein 1.36g 2.3g 2%
Vitamin K 1.9µg 2.8µg 1%
Choline 23.7mg 18.9mg 1%
Selenium 0.7µg 1%
Vitamin B1 0.087mg 0.072mg 1%
Vitamin E 0.19mg 0.08mg 1%
Calcium 16mg 9mg 1%
Fructose 0.44g 1%
Zinc 0.34mg 0.4mg 1%
Fats 0.28g 0.15g 0%
Net carbs 36.26g 17.79g N/A
Sugar 1.7g 1.43g N/A
Fiber 1.8g 1.8g 0%
Sodium 14mg 12mg 0%
Vitamin A 1µg 1µg 0%
Vitamin B2 0.048mg 0.05mg 0%
Folate 27µg 27µg 0%
Saturated fat 0.074g 0.026g 0%
Monounsaturated fat 0.075g 0.002g 0%
Polyunsaturated fat 0.048g 0.043g 0%
Tryptophan 0.019mg 0.023mg 0%
Threonine 0.028mg 0.075mg 0%
Isoleucine 0.027mg 0.074mg 0%
Leucine 0.039mg 0.109mg 0%
Lysine 0.044mg 0.12mg 0%
Methionine 0.011mg 0.035mg 0%
Phenylalanine 0.026mg 0.091mg 0%
Valine 0.035mg 0.115mg 0%
Histidine 0.02mg 0.039mg 0%

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
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more FatsFats +86.7%
Contains more CarbsCarbs +94.3%
Contains more ProteinProtein +69.1%
Contains more WaterWater +28.5%
Contains more OtherOther +108.1%

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +3650%
Contains more Poly. FatPolyunsaturated fat +11.6%
Contains less Sat. FatSaturated fat -64.9%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.