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  6. Cassava vs. Yam

Cassava vs. Yam — In-Depth Nutrition Comparison

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A recap on the differences between cassava and yam

  • Cassava has less potassium, vitamin B6, fiber, and copper.
  • Yam covers your daily potassium needs 16% more than cassava.
  • The glycemic index of cassava is higher.

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" 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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more ZincZinc +41.7%
Contains more PotassiumPotassium +201.1%
Contains more IronIron +100%
Contains more CopperCopper +78%
Contains more PhosphorusPhosphorus +103.7%
Contains less SodiumSodium -35.7%
~equal in Magnesium ~21mg
~equal in Calcium ~17mg
~equal in Manganese ~0.397mg
~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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Yam
Yam
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +20.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more FolateFolate +17.4%
Contains more CholineCholine +43.6%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B1Vitamin B1 +28.7%
Contains more Vitamin B5Vitamin B5 +193.5%
Contains more Vitamin B6Vitamin B6 +233%
Contains more Vitamin KVitamin K +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Yam DV% diff.
Potassium 271mg 816mg 16%
Vitamin B6 0.088mg 0.293mg 16%
Fiber 1.8g 4.1g 9%
Copper 0.1mg 0.178mg 9%
Vitamin C 20.6mg 17.1mg 4%
Vitamin B5 0.107mg 0.314mg 4%
Phosphorus 27mg 55mg 4%
Carbs 38.06g 27.88g 3%
Iron 0.27mg 0.54mg 3%
Calories 160kcal 118kcal 2%
Vitamin B3 0.854mg 0.552mg 2%
Vitamin B1 0.087mg 0.112mg 2%
Folate 27µg 23µg 1%
Choline 23.7mg 16.5mg 1%
Vitamin A 1µg 7µg 1%
Vitamin E 0.19mg 0.35mg 1%
Manganese 0.384mg 0.397mg 1%
Zinc 0.34mg 0.24mg 1%
Vitamin B2 0.048mg 0.032mg 1%
Protein 1.36g 1.53g 0%
Fats 0.28g 0.17g 0%
Net carbs 36.26g 23.78g N/A
Magnesium 21mg 21mg 0%
Calcium 16mg 17mg 0%
Sugar 1.7g 0.5g N/A
Sodium 14mg 9mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 1.9µg 2.3µg 0%
Saturated fat 0.074g 0.037g 0%
Monounsaturated fat 0.075g 0.006g 0%
Polyunsaturated fat 0.048g 0.076g 0%
Tryptophan 0.019mg 0.012mg 0%
Threonine 0.028mg 0.054mg 0%
Isoleucine 0.027mg 0.052mg 0%
Leucine 0.039mg 0.096mg 0%
Lysine 0.044mg 0.059mg 0%
Methionine 0.011mg 0.021mg 0%
Phenylalanine 0.026mg 0.071mg 0%
Valine 0.035mg 0.062mg 0%
Histidine 0.02mg 0.034mg 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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +64.7%
Contains more CarbsCarbs +36.5%
Contains more ProteinProtein +12.5%
Contains more WaterWater +16.6%
Contains more OtherOther +32.3%

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1150%
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +58.3%

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/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.