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  6. Mashed potato vs. Cassava

Mashed potato vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between mashed potato and cassava

  • Mashed potato has more polyunsaturated fat; however, cassava is higher in vitamin C, manganese, copper, and vitamin B1.
  • Cassava covers your daily need for vitamin C, 23% more than mashed potato.
  • Mashed potato has 28 times more polyunsaturated fat than cassava. While mashed potato has 1.342g of polyunsaturated fat, cassava has only 0.048g.
  • Cassava has less sodium.

These are the specific foods used in this comparison Fast foods, potato, mashed and Cassava, raw.

Infographic

Mashed potato vs Cassava 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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%
Contains more CalciumCalcium +12.5%
Contains more IronIron +14.8%
Contains more PhosphorusPhosphorus +118.5%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +40%
Contains more CopperCopper +185.7%
Contains more ZincZinc +54.5%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +291.8%
~equal in Potassium ~271mg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +121.1%
Contains more Vitamin B3Vitamin B3 +26.5%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +210.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +220%
Contains more FolateFolate +200%
Contains more CholineCholine +76.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Cassava DV% diff.
Vitamin C 0mg 20.6mg 23%
Sodium 306mg 14mg 13%
Manganese 0.098mg 0.384mg 12%
Polyunsaturated fat 1.342g 0.048g 9%
Carbs 14.65g 38.06g 8%
Copper 0.035mg 0.1mg 7%
Vitamin B1 0.015mg 0.087mg 6%
Vitamin A 43µg 1µg 5%
Phosphorus 59mg 27mg 5%
Starch 12.1g 5%
Folate 9µg 27µg 5%
Calories 89kcal 160kcal 4%
Fats 2.82g 0.28g 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin B2 0.015mg 0.048mg 3%
Vitamin K 5.9µg 1.9µg 3%
Vitamin B6 0.12mg 0.088mg 2%
Choline 13.4mg 23.7mg 2%
Saturated fat 0.577g 0.074g 2%
Monounsaturated fat 0.72g 0.075g 2%
Vitamin B5 0.107mg 2%
Vitamin E 0.42mg 0.19mg 2%
Fiber 1.3g 1.8g 2%
Vitamin B3 1.08mg 0.854mg 1%
Protein 1.65g 1.36g 1%
Zinc 0.22mg 0.34mg 1%
Magnesium 15mg 21mg 1%
Net carbs 13.35g 36.26g N/A
Calcium 18mg 16mg 0%
Potassium 286mg 271mg 0%
Iron 0.31mg 0.27mg 0%
Sugar 0.5g 1.7g N/A
Selenium 0.8µg 0.7µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +21.3%
Contains more FatsFats +907.1%
Contains more WaterWater +33.4%
Contains more OtherOther +103.2%
Contains more CarbsCarbs +159.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +860%
Contains more Poly. FatPolyunsaturated fat +2695.8%
Contains less Sat. FatSaturated fat -87.2%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.