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  6. Potato vs. Cassava

Potato vs. Cassava — In-Depth Nutrition Comparison

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What are the main differences between potatoes and cassava?

  • Potatoes are richer in vitamin B6 and iron, yet cassava is richer in manganese.
  • Potatoes' daily need coverage for vitamin B6 is 16% higher.
  • Potatoes have 3 times more iron than cassava. Potatoes have 0.81mg of iron, while cassava has 0.27mg.

We used Potatoes, flesh, and skin, raw and Cassava, raw types in this comparison.

Infographic

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.
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 PotassiumPotassium +56.8%
Contains more IronIron +200%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -57.1%
Contains more CalciumCalcium +33.3%
Contains more ZincZinc +13.3%
Contains more ManganeseManganese +92%
Contains more SeleniumSelenium +75%
~equal in Magnesium ~21mg
~equal in Copper ~0.1mg

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.
Potato
Potato
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin B3Vitamin B3 +24.2%
Contains more Vitamin B5Vitamin B5 +175.7%
Contains more Vitamin B6Vitamin B6 +238.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B2Vitamin B2 +50%
Contains more FolateFolate +80%
~equal in Vitamin C ~20.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Potato Cassava DV% diff.
Vitamin B6 0.298mg 0.088mg 16%
Manganese 0.2mg 0.384mg 8%
Carbs 17.49g 38.06g 7%
Iron 0.81mg 0.27mg 7%
Starch 15.29g 6%
Potassium 425mg 271mg 5%
Calories 77kcal 160kcal 4%
Phosphorus 57mg 27mg 4%
Vitamin B5 0.295mg 0.107mg 4%
Folate 15µg 27µg 3%
Choline 12.1mg 23.7mg 2%
Protein 2.05g 1.36g 1%
Vitamin C 19.7mg 20.6mg 1%
Fiber 2.1g 1.8g 1%
Copper 0.11mg 0.1mg 1%
Vitamin E 0.01mg 0.19mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin B2 0.032mg 0.048mg 1%
Vitamin B3 1.061mg 0.854mg 1%
Protein per 100 calories 2.7g 0.85g N/A
Calories per 10 g protein 376kcal 1176kcal N/A
Weight per 100 calories 130g 63g N/A
Fats 0.09g 0.28g 0%
Net carbs 15.39g 36.26g N/A
Magnesium 23mg 21mg 0%
Calcium 12mg 16mg 0%
Sugar 0.82g 1.7g N/A
Zinc 0.3mg 0.34mg 0%
Sodium 6mg 14mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.081mg 0.087mg 0%
Vitamin K 2µg 1.9µg 0%
Saturated fat 0.025g 0.074g 0%
Monounsaturated fat 0.002g 0.075g 0%
Polyunsaturated fat 0.042g 0.048g 0%
Tryptophan 0.021mg 0.019mg 0%
Threonine 0.067mg 0.028mg 0%
Isoleucine 0.066mg 0.027mg 0%
Leucine 0.098mg 0.039mg 0%
Lysine 0.107mg 0.044mg 0%
Methionine 0.032mg 0.011mg 0%
Phenylalanine 0.081mg 0.026mg 0%
Valine 0.103mg 0.035mg 0%
Histidine 0.035mg 0.02mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +50.7%
Contains more WaterWater +32.8%
Contains more OtherOther +80.6%
Contains more FatsFats +211.1%
Contains more CarbsCarbs +117.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +3650%
Contains more Poly. FatPolyunsaturated fat +14.3%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.