Cassava vs. Sweet potato — In-Depth Nutrition Comparison
Compare
Important differences between cassava and sweet potatoes
- Cassava has more folate; however, sweet potatoes have more vitamin A, vitamin B5, vitamin B6, copper, potassium, fiber, and iron.
- Sweet potatoes' daily need coverage for vitamin A is 384% more.
- Cassava has 5 times more folate than sweet potatoes. Cassava has 27µg of folate, while sweet potatoes have 6µg.
- Cassava has a higher glycemic index than sweet potatoes.
The food varieties used in the comparison are Cassava, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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.
| Contains less SodiumSodium | -61.1% |
| Contains more SeleniumSelenium | +250% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +137.5% |
| Contains more PotassiumPotassium | +75.3% |
| Contains more IronIron | +155.6% |
| Contains more CopperCopper | +61% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more ManganeseManganese | +29.4% |
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 FolateFolate | +350% |
| Contains more CholineCholine | +80.9% |
| Contains more Vitamin AVitamin A | +96000% |
| Contains more Vitamin EVitamin E | +273.7% |
| Contains more Vitamin B1Vitamin B1 | +23% |
| Contains more Vitamin B2Vitamin B2 | +120.8% |
| Contains more Vitamin B3Vitamin B3 | +74.1% |
| Contains more Vitamin B5Vitamin B5 | +726.2% |
| Contains more Vitamin B6Vitamin B6 | +225% |
| Contains more Vitamin KVitamin K | +21.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 1µg | 961µg | 107% |
| Vitamin B5 | 0.107mg | 0.884mg | 16% |
| Vitamin B6 | 0.088mg | 0.286mg | 15% |
| Copper | 0.1mg | 0.161mg | 7% |
| Potassium | 271mg | 475mg | 6% |
| Fiber | 1.8g | 3.3g | 6% |
| Carbs | 38.06g | 20.71g | 6% |
| Folate | 27µg | 6µg | 5% |
| Manganese | 0.384mg | 0.497mg | 5% |
| Iron | 0.27mg | 0.69mg | 5% |
| Phosphorus | 27mg | 54mg | 4% |
| Calories | 160kcal | 90kcal | 4% |
| Vitamin B2 | 0.048mg | 0.106mg | 4% |
| Vitamin B3 | 0.854mg | 1.487mg | 4% |
| Starch | 7.05g | 3% | |
| Vitamin E | 0.19mg | 0.71mg | 3% |
| Choline | 23.7mg | 13.1mg | 2% |
| Vitamin B1 | 0.087mg | 0.107mg | 2% |
| Calcium | 16mg | 38mg | 2% |
| Sodium | 14mg | 36mg | 1% |
| Vitamin C | 20.6mg | 19.6mg | 1% |
| Magnesium | 21mg | 27mg | 1% |
| Fructose | 0.5g | 1% | |
| Protein | 1.36g | 2.01g | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Fats | 0.28g | 0.15g | 0% |
| Net carbs | 36.26g | 17.41g | N/A |
| Sugar | 1.7g | 6.48g | N/A |
| Zinc | 0.34mg | 0.32mg | 0% |
| Vitamin K | 1.9µg | 2.3µg | 0% |
| Saturated fat | 0.074g | 0.052g | 0% |
| Monounsaturated fat | 0.075g | 0.002g | 0% |
| Polyunsaturated fat | 0.048g | 0.092g | 0% |
| Tryptophan | 0.019mg | 0.04mg | 0% |
| Threonine | 0.028mg | 0.107mg | 0% |
| Isoleucine | 0.027mg | 0.07mg | 0% |
| Leucine | 0.039mg | 0.118mg | 0% |
| Lysine | 0.044mg | 0.084mg | 0% |
| Methionine | 0.011mg | 0.037mg | 0% |
| Phenylalanine | 0.026mg | 0.114mg | 0% |
| Valine | 0.035mg | 0.11mg | 0% |
| Histidine | 0.02mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more FatsFats | +86.7% |
| Contains more CarbsCarbs | +83.8% |
| Contains more ProteinProtein | +47.8% |
| Contains more WaterWater | +27% |
| Contains more OtherOther | +117.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.074 g
Monounsaturated fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.048 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +3650% |
| Contains less Sat. FatSaturated fat | -29.7% |
| Contains more Poly. FatPolyunsaturated fat | +91.7% |
