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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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 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 CholineCholine | +46.3% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +1400% |
| Contains less Sat. FatSaturated fat | -60.8% |
| Contains more Poly. FatPolyunsaturated fat | +25% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Folate | 27µg | 16µg | 3% |
| Iron | 0.27mg | 0.52mg | 3% |
| Phosphorus | 27mg | 49mg | 3% |
| Calories | 160kcal | 116kcal | 2% |
| Vitamin B3 | 0.854mg | 0.552mg | 2% |
| Vitamin B2 | 0.048mg | 0.028mg | 2% |
| Vitamin E | 0.19mg | 0.34mg | 1% |
| Choline | 23.7mg | 16.2mg | 1% |
| Manganese | 0.384mg | 0.371mg | 1% |
| Vitamin B1 | 0.087mg | 0.095mg | 1% |
| Vitamin A | 1µg | 6µg | 1% |
| Zinc | 0.34mg | 0.2mg | 1% |
| Magnesium | 21mg | 18mg | 1% |
| Protein | 1.36g | 1.49g | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
14%
Minerals Daily Need Coverage Score
16%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.045g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
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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.
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.