Potato vs. Cassava — In-Depth Nutrition Comparison
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How are potatoes and cassava different?
- Potatoes are richer in vitamin B6, iron, potassium, phosphorus, and vitamin B5, while cassava is higher in vitamin C and manganese.
- Potatoes cover your daily need for vitamin B6, 17% more than cassava.
- Potatoes contain 4 times more iron than cassava. Potatoes contain 1.08mg of iron, while cassava contains 0.27mg.
Potatoes, baked, flesh, and skin, without salt and Cassava, raw types were used in this article.
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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 MagnesiumMagnesium | +33.3% |
| Contains more PotassiumPotassium | +97.4% |
| Contains more IronIron | +300% |
| Contains more CopperCopper | +18% |
| Contains more PhosphorusPhosphorus | +159.3% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +75.3% |
| Contains more SeleniumSelenium | +75% |
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 B3Vitamin B3 | +65.1% |
| Contains more Vitamin B5Vitamin B5 | +251.4% |
| Contains more Vitamin B6Vitamin B6 | +253.4% |
| Contains more Vitamin CVitamin C | +114.6% |
| Contains more Vitamin EVitamin E | +375% |
| Contains more Vitamin B1Vitamin B1 | +35.9% |
| Contains more CholineCholine | +60.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.311mg | 0.088mg | 17% |
| Vitamin C | 9.6mg | 20.6mg | 12% |
| Iron | 1.08mg | 0.27mg | 10% |
| Potassium | 535mg | 271mg | 8% |
| Starch | 17.27g | 7% | |
| Manganese | 0.219mg | 0.384mg | 7% |
| Carbs | 21.15g | 38.06g | 6% |
| Phosphorus | 70mg | 27mg | 6% |
| Vitamin B5 | 0.376mg | 0.107mg | 5% |
| Calories | 93kcal | 160kcal | 3% |
| Vitamin B3 | 1.41mg | 0.854mg | 3% |
| Choline | 14.8mg | 23.7mg | 2% |
| Protein | 2.5g | 1.36g | 2% |
| Vitamin B1 | 0.064mg | 0.087mg | 2% |
| Copper | 0.118mg | 0.1mg | 2% |
| Fiber | 2.2g | 1.8g | 2% |
| Magnesium | 28mg | 21mg | 2% |
| Vitamin E | 0.04mg | 0.19mg | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Fats | 0.13g | 0.28g | 0% |
| Net carbs | 18.95g | 36.26g | N/A |
| Calcium | 15mg | 16mg | 0% |
| Sugar | 1.18g | 1.7g | N/A |
| Zinc | 0.36mg | 0.34mg | 0% |
| Sodium | 10mg | 14mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Vitamin B2 | 0.048mg | 0.048mg | 0% |
| Vitamin K | 2µg | 1.9µg | 0% |
| Folate | 28µg | 27µg | 0% |
| Saturated fat | 0.034g | 0.074g | 0% |
| Monounsaturated fat | 0.003g | 0.075g | 0% |
| Polyunsaturated fat | 0.057g | 0.048g | 0% |
| Tryptophan | 0.025mg | 0.019mg | 0% |
| Threonine | 0.081mg | 0.028mg | 0% |
| Isoleucine | 0.08mg | 0.027mg | 0% |
| Leucine | 0.119mg | 0.039mg | 0% |
| Lysine | 0.13mg | 0.044mg | 0% |
| Methionine | 0.038mg | 0.011mg | 0% |
| Phenylalanine | 0.099mg | 0.026mg | 0% |
| Valine | 0.125mg | 0.035mg | 0% |
| Histidine | 0.042mg | 0.02mg | 0% |
| Fructose | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +83.8% |
| Contains more WaterWater | +25.5% |
| Contains more OtherOther | +114.5% |
| Contains more FatsFats | +115.4% |
| Contains more CarbsCarbs | +80% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.1% |
| Contains more Poly. FatPolyunsaturated fat | +18.8% |
| Contains more Mono. FatMonounsaturated fat | +2400% |
