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Cassava vs Yam - In-Depth Nutrition Comparison

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A recap on differences between Cassava and Yam

  • Cassava has less Potassium, Vitamin B6, Fiber, and Copper.
  • Yam covers your daily Potassium needs 16% more than Cassava.

Food varieties used in this article are Cassava, raw and Yam, raw.

Infographic

Cassava vs Yam 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
:
6
Yam
Contains more Zinc +41.7%
Contains more Iron +100%
Contains more Potassium +201.1%
Contains more Copper +78%
Contains more Phosphorus +103.7%
Contains less Sodium -35.7%
Equal in Calcium - 17
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Zinc +41.7%
Contains more Iron +100%
Contains more Potassium +201.1%
Contains more Copper +78%
Contains more Phosphorus +103.7%
Contains less Sodium -35.7%
Equal in Calcium - 17
Equal in Magnesium - 21

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
:
6
Yam
Contains more Vitamin C +20.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +54.7%
Contains more Folate +17.4%
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B5 +193.5%
Contains more Vitamin B6 +233%
Contains more Vitamin K +21.1%
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 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +20.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +54.7%
Contains more Folate +17.4%
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B5 +193.5%
Contains more Vitamin B6 +233%
Contains more Vitamin K +21.1%

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 Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Yam Opinion
Calories 160kcal 118kcal Cassava
Protein 1.36g 1.53g Yam
Fats 0.28g 0.17g Cassava
Vitamin C 20.6mg 17.1mg Cassava
Net carbs 36.26g 23.78g Cassava
Carbs 38.06g 27.88g Cassava
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.27mg 0.54mg Yam
Calcium 16mg 17mg Yam
Potassium 271mg 816mg Yam
Magnesium 21mg 21mg
Sugar 1.7g 0.5g Yam
Fiber 1.8g 4.1g Yam
Copper 0.1mg 0.178mg Yam
Zinc 0.34mg 0.24mg Cassava
Starch g g
Phosphorus 27mg 55mg Yam
Sodium 14mg 9mg Yam
Vitamin A 13IU 138IU Yam
Vitamin E 0.19mg 0.35mg Yam
Vitamin D 0µg 0µg
Vitamin B1 0.087mg 0.112mg Yam
Vitamin B2 0.048mg 0.032mg Cassava
Vitamin B3 0.854mg 0.552mg Cassava
Vitamin B5 0.107mg 0.314mg Yam
Vitamin B6 0.088mg 0.293mg Yam
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 2.3µg Yam
Folate 27µg 23µg Cassava
Trans Fat 0g 0g
Saturated Fat 0.074g 0.037g Yam
Monounsaturated Fat 0.075g 0.006g Cassava
Polyunsaturated fat 0.048g 0.076g Yam
Tryptophan 0.019mg 0.012mg Cassava
Threonine 0.028mg 0.054mg Yam
Isoleucine 0.027mg 0.052mg Yam
Leucine 0.039mg 0.096mg Yam
Lysine 0.044mg 0.059mg Yam
Methionine 0.011mg 0.021mg Yam
Phenylalanine 0.026mg 0.071mg Yam
Valine 0.035mg 0.062mg Yam
Histidine 0.02mg 0.034mg Yam
Fructose g g

Which food is preferable for your diet?

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

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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
19
Yam
Mineral Summary Score
14
Cassava
25
Yam

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%
Yam
Carbohydrates
38%
Cassava
28%
Yam
Fats
1%
Cassava
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
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.

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.