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  6. Cassava vs. Yam

Cassava vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between cassava and yam?

  • Cassava is richer in vitamin C, yet yam is richer in potassium, vitamin B6, fiber, and copper.
  • Yam's daily need coverage for potassium is 12% higher.
  • Cassava has 2 times more vitamin C than yam. Cassava has 20.6mg of vitamin C, while yam has 12.1mg.
  • Yam has a lower glycemic index than cassava.

We used Cassava, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Cassava vs Yam 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%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +14.3%
Contains more ZincZinc +70%
Contains more PotassiumPotassium +147.2%
Contains more IronIron +92.6%
Contains more CopperCopper +52%
Contains more PhosphorusPhosphorus +81.5%
Contains less SodiumSodium -42.9%
~equal in Manganese ~0.371mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Yam
Yam
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin CVitamin C +70.2%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more FolateFolate +68.8%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +78.9%
Contains more Vitamin B5Vitamin B5 +190.7%
Contains more Vitamin B6Vitamin B6 +159.1%
Contains more Vitamin KVitamin K +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Yam DV% diff.
Potassium 271mg 670mg 12%
Vitamin B6 0.088mg 0.228mg 11%
Vitamin C 20.6mg 12.1mg 9%
Fiber 1.8g 3.9g 8%
Copper 0.1mg 0.152mg 6%
Carbs 38.06g 27.48g 4%
Vitamin B5 0.107mg 0.311mg 4%
Iron 0.27mg 0.52mg 3%
Phosphorus 27mg 49mg 3%
Folate 27µg 16µg 3%
Calories 160kcal 116kcal 2%
Vitamin B2 0.048mg 0.028mg 2%
Vitamin B3 0.854mg 0.552mg 2%
Magnesium 21mg 18mg 1%
Zinc 0.34mg 0.2mg 1%
Vitamin A 1µg 6µg 1%
Vitamin E 0.19mg 0.34mg 1%
Manganese 0.384mg 0.371mg 1%
Vitamin B1 0.087mg 0.095mg 1%
Choline 23.7mg 16.2mg 1%
Protein 1.36g 1.49g 0%
Protein per 100 calories 0.85g 1.3g N/A
Calories per 10 g protein 1176kcal 779kcal N/A
Weight per 100 calories 63g 86g N/A
Fats 0.28g 0.14g 0%
Net carbs 36.26g 23.58g N/A
Calcium 16mg 14mg 0%
Sugar 1.7g 0.49g N/A
Sodium 14mg 8mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 1.9µg 2.3µg 0%
Saturated fat 0.074g 0.029g 0%
Monounsaturated fat 0.075g 0.005g 0%
Polyunsaturated fat 0.048g 0.06g 0%
Tryptophan 0.019mg 0.012mg 0%
Threonine 0.028mg 0.052mg 0%
Isoleucine 0.027mg 0.05mg 0%
Leucine 0.039mg 0.094mg 0%
Lysine 0.044mg 0.058mg 0%
Methionine 0.011mg 0.02mg 0%
Phenylalanine 0.026mg 0.069mg 0%
Valine 0.035mg 0.06mg 0%
Histidine 0.02mg 0.033mg 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
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more FatsFats +100%
Contains more CarbsCarbs +38.5%
Contains more WaterWater +17.5%
Contains more OtherOther +22.6%
~equal in Protein ~1.49g

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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +1400%
Contains less Sat. FatSaturated fat -60.8%
Contains more Poly. FatPolyunsaturated fat +25%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.