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
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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
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Zinc
+41.7%
Contains
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Iron
+100%
Contains
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Phosphorus
+103.7%
Contains
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Potassium
+201.1%
Contains
less
Sodium
-35.7%
Contains
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Copper
+78%
Equal in Calcium - 17
Equal in Magnesium - 21
Contains
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Zinc
+41.7%
Contains
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Iron
+100%
Contains
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Phosphorus
+103.7%
Contains
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Potassium
+201.1%
Contains
less
Sodium
-35.7%
Contains
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Copper
+78%
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
:
Contains
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Vitamin C
+20.5%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B3
+54.7%
Contains
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Folate
+17.4%
Contains
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Vitamin A
+961.5%
Contains
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Vitamin E
+84.2%
Contains
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Vitamin B1
+28.7%
Contains
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Vitamin B5
+193.5%
Contains
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Vitamin B6
+233%
Contains
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Vitamin K
+21.1%
Contains
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Vitamin C
+20.5%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B3
+54.7%
Contains
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Folate
+17.4%
Contains
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Vitamin A
+961.5%
Contains
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Vitamin E
+84.2%
Contains
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Vitamin B1
+28.7%
Contains
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Vitamin B5
+193.5%
Contains
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Vitamin B6
+233%
Contains
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Vitamin K
+21.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+64.7%
Contains
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Carbs
+36.5%
Contains
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Protein
+12.5%
Contains
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Water
+16.6%
Contains
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Other
+32.3%
Contains
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Fats
+64.7%
Contains
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Carbs
+36.5%
Contains
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Protein
+12.5%
Contains
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Water
+16.6%
Contains
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Other
+32.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1150%
Contains
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Saturated Fat
-50%
Contains
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Polyunsaturated fat
+58.3%
Contains
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Monounsaturated Fat
+1150%
Contains
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Saturated Fat
-50%
Contains
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Polyunsaturated fat
+58.3%
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.
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 36.26g | 23.78g |
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| Protein | 1.36g | 1.53g |
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| Fats | 0.28g | 0.17g |
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| Carbs | 38.06g | 27.88g |
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| Calories | 160kcal | 118kcal |
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| Sugar | 1.7g | 0.5g |
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| Fiber | 1.8g | 4.1g |
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| Calcium | 16mg | 17mg |
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| Iron | 0.27mg | 0.54mg |
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| Magnesium | 21mg | 21mg | |
| Phosphorus | 27mg | 55mg |
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| Potassium | 271mg | 816mg |
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| Sodium | 14mg | 9mg |
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| Zinc | 0.34mg | 0.24mg |
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| Copper | 0.1mg | 0.178mg |
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| Vitamin A | 13IU | 138IU |
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| Vitamin A RAE | 1µg | 7µg |
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| Vitamin E | 0.19mg | 0.35mg |
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| Vitamin C | 20.6mg | 17.1mg |
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| Vitamin B1 | 0.087mg | 0.112mg |
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| Vitamin B2 | 0.048mg | 0.032mg |
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| Vitamin B3 | 0.854mg | 0.552mg |
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| Vitamin B5 | 0.107mg | 0.314mg |
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| Vitamin B6 | 0.088mg | 0.293mg |
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| Folate | 27µg | 23µg |
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| Vitamin K | 1.9µg | 2.3µg |
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| Tryptophan | 0.019mg | 0.012mg |
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| Threonine | 0.028mg | 0.054mg |
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| Isoleucine | 0.027mg | 0.052mg |
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| Leucine | 0.039mg | 0.096mg |
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| Lysine | 0.044mg | 0.059mg |
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| Methionine | 0.011mg | 0.021mg |
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| Phenylalanine | 0.026mg | 0.071mg |
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| Valine | 0.035mg | 0.062mg |
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| Histidine | 0.02mg | 0.034mg |
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| Saturated Fat | 0.074g | 0.037g |
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| Monounsaturated Fat | 0.075g | 0.006g |
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| Polyunsaturated fat | 0.048g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
14%
19%
Minerals Daily Need Coverage Score
14%
25%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 43)
Which food is richer in minerals?
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.