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Potato flour vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between Potato flour and Cassava?

  • Potato flour is higher in Vitamin B6, Potassium, Phosphorus, Vitamin B3, Fiber, Iron, Vitamin B1, Copper, and Magnesium, yet Cassava is higher in Vitamin C.
  • Potato flour's daily need coverage for Vitamin B6 is 52% more.
  • Potato flour has 6 times more Phosphorus than Cassava. While Potato flour has 168mg of Phosphorus, Cassava has only 27mg.

We used Potato flour and Cassava, raw types in this article.

Infographic

Potato flour vs Cassava 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 Calcium +306.3%
Contains more Iron +411.1%
Contains more Magnesium +209.5%
Contains more Phosphorus +522.2%
Contains more Potassium +269.4%
Contains more Zinc +58.8%
Contains more Copper +97%
Contains more Selenium +57.1%
Contains less Sodium -74.5%
Contains more Manganese +22.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +306.3%
Contains more Iron +411.1%
Contains more Magnesium +209.5%
Contains more Phosphorus +522.2%
Contains more Potassium +269.4%
Contains more Zinc +58.8%
Contains more Copper +97%
Contains more Selenium +57.1%
Contains less Sodium -74.5%
Contains more Manganese +22.7%

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 E +31.6%
Contains more Vitamin B1 +162.1%
Contains more Vitamin B3 +310.7%
Contains more Vitamin B5 +343%
Contains more Vitamin B6 +773.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +442.1%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.048
Equal in Folate - 27
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin E +31.6%
Contains more Vitamin B1 +162.1%
Contains more Vitamin B3 +310.7%
Contains more Vitamin B5 +343%
Contains more Vitamin B6 +773.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +442.1%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.048
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +407.4%
Contains more Fats +21.4%
Contains more Carbs +118.3%
Contains more Other +406.5%
Contains more Water +815.3%
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 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 Protein +407.4%
Contains more Fats +21.4%
Contains more Carbs +118.3%
Contains more Other +406.5%
Contains more Water +815.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +212.5%
Contains less Saturated Fat -17.8%
Contains more Monounsaturated Fat +837.5%
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +212.5%
Contains less Saturated Fat -17.8%
Contains more Monounsaturated Fat +837.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato flour Cassava
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato flour Cassava Opinion
Net carbs 77.2g 36.26g Potato flour
Protein 6.9g 1.36g Potato flour
Fats 0.34g 0.28g Potato flour
Carbs 83.1g 38.06g Potato flour
Calories 357kcal 160kcal Potato flour
Sugar 3.52g 1.7g Cassava
Fiber 5.9g 1.8g Potato flour
Calcium 65mg 16mg Potato flour
Iron 1.38mg 0.27mg Potato flour
Magnesium 65mg 21mg Potato flour
Phosphorus 168mg 27mg Potato flour
Potassium 1001mg 271mg Potato flour
Sodium 55mg 14mg Cassava
Zinc 0.54mg 0.34mg Potato flour
Copper 0.197mg 0.1mg Potato flour
Manganese 0.313mg 0.384mg Cassava
Selenium 1.1µg 0.7µg Potato flour
Vitamin A 0IU 13IU Cassava
Vitamin A RAE 0µg 1µg Cassava
Vitamin E 0.25mg 0.19mg Potato flour
Vitamin C 3.8mg 20.6mg Cassava
Vitamin B1 0.228mg 0.087mg Potato flour
Vitamin B2 0.051mg 0.048mg Potato flour
Vitamin B3 3.507mg 0.854mg Potato flour
Vitamin B5 0.474mg 0.107mg Potato flour
Vitamin B6 0.769mg 0.088mg Potato flour
Folate 25µg 27µg Cassava
Vitamin K 0µg 1.9µg Cassava
Tryptophan 0.115mg 0.019mg Potato flour
Threonine 0.28mg 0.028mg Potato flour
Isoleucine 0.299mg 0.027mg Potato flour
Leucine 0.425mg 0.039mg Potato flour
Lysine 0.413mg 0.044mg Potato flour
Methionine 0.107mg 0.011mg Potato flour
Phenylalanine 0.316mg 0.026mg Potato flour
Valine 0.356mg 0.035mg Potato flour
Histidine 0.166mg 0.02mg Potato flour
Saturated Fat 0.09g 0.074g Cassava
Monounsaturated Fat 0.008g 0.075g Cassava
Polyunsaturated fat 0.15g 0.048g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Potato flour
14%
Cassava
Minerals Daily Need Coverage Score
41%
Potato flour
16%
Cassava

Comparison summary

Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 94)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.016g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.