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Cassava vs Sweet potato - In-Depth Nutrition Comparison

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Differences between Cassava and Sweet potato

  • Cassava has more Vitamin C, and Manganese, while Sweet potato has more Vitamin A, Vitamin B5, Vitamin B6, and Copper.
  • Sweet potato's daily need coverage for Vitamin A is 79% higher.
  • Sweet potato contains 9 times less Vitamin C than Cassava. Cassava contains 20.6mg of Vitamin C, while Sweet potato contains 2.4mg.

The food types used in this comparison are Cassava, raw and Sweet potato, raw, unprepared.

Infographic

Cassava vs Sweet potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +13.3%
Contains less Sodium -74.5%
Contains more Iron +125.9%
Contains more Calcium +87.5%
Contains more Potassium +24.4%
Contains more Magnesium +19%
Contains more Copper +51%
Contains more Phosphorus +74.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Zinc +13.3%
Contains less Sodium -74.5%
Contains more Iron +125.9%
Contains more Calcium +87.5%
Contains more Potassium +24.4%
Contains more Magnesium +19%
Contains more Copper +51%
Contains more Phosphorus +74.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +758.3%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B3 +53.3%
Contains more Folate +145.5%
Contains more Vitamin A +109030.8%
Contains more Vitamin E +36.8%
Contains more Vitamin B2 +27.1%
Contains more Vitamin B5 +647.7%
Contains more Vitamin B6 +137.5%
Equal in Vitamin K - 1.8
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +758.3%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B3 +53.3%
Contains more Folate +145.5%
Contains more Vitamin A +109030.8%
Contains more Vitamin E +36.8%
Contains more Vitamin B2 +27.1%
Contains more Vitamin B5 +647.7%
Contains more Vitamin B6 +137.5%
Equal in Vitamin K - 1.8

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
85
Sweet potato
Mineral Summary Score
14
Cassava
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cassava
9%
Sweet potato
Carbohydrates
38%
Cassava
20%
Sweet potato
Fats
1%
Cassava
0%
Sweet potato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Sweet potato
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 41mg)
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 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.

All nutrients comparison - raw data values

Nutrient Cassava Sweet potato Opinion
Calories 160 86 Cassava
Protein 1.36 1.57 Sweet potato
Fats 0.28 0.05 Cassava
Vitamin C 20.6 2.4 Cassava
Net carbs 36.2599983215332 17.1200008392334 Cassava
Carbs 38.06 20.12 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.61 Sweet potato
Calcium 16 30 Sweet potato
Potassium 271 337 Sweet potato
Magnesium 21 25 Sweet potato
Sugar 1.7 4.18 Cassava
Fiber 1.8 3 Sweet potato
Copper 0.1 0.151 Sweet potato
Zinc 0.34 0.3 Cassava
Starch 12.65 Sweet potato
Phosphorus 27 47 Sweet potato
Sodium 14 55 Cassava
Vitamin A 13 14187 Sweet potato
Vitamin E 0.19 0.26 Sweet potato
Vitamin D 0 0
Vitamin B1 0.087 0.078 Cassava
Vitamin B2 0.048 0.061 Sweet potato
Vitamin B3 0.854 0.557 Cassava
Vitamin B5 0.107 0.8 Sweet potato
Vitamin B6 0.088 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 1.9 1.8 Cassava
Folate 27 11 Cassava
Trans Fat 0 0
Saturated Fat 0.074 0.018 Sweet potato
Monounsaturated Fat 0.075 0.001 Cassava
Polyunsaturated fat 0.048 0.014 Cassava
Tryptophan 0.019 0.031 Sweet potato
Threonine 0.028 0.083 Sweet potato
Isoleucine 0.027 0.055 Sweet potato
Leucine 0.039 0.092 Sweet potato
Lysine 0.044 0.066 Sweet potato
Methionine 0.011 0.029 Sweet potato
Phenylalanine 0.026 0.089 Sweet potato
Valine 0.035 0.086 Sweet potato
Histidine 0.02 0.031 Sweet potato
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.