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Potato vs Cassava - In-Depth Nutrition Comparison

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What are the main differences between Potato and Cassava?

  • Potato is richer in Vitamin B6 and Iron, yet Cassava is richer in Manganese.
  • Potato's daily need coverage for Vitamin B6 is 16% higher.
  • Potato has 3 times more Iron than Cassava. Potato has 0.81mg of Iron, while Cassava has 0.27mg.

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

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Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
6
:
Contains more Iron +200%
Contains more Potassium +56.8%
Contains more Phosphorus +111.1%
Contains less Sodium -57.1%
Contains more Calcium +33.3%
Contains more Zinc +13.3%
Equal in Magnesium - 21
Equal in Copper - 0.1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +200%
Contains more Potassium +56.8%
Contains more Phosphorus +111.1%
Contains less Sodium -57.1%
Contains more Calcium +33.3%
Contains more Zinc +13.3%
Equal in Magnesium - 21
Equal in Copper - 0.1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
4
:
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +175.7%
Contains more Vitamin B6 +238.6%
Contains more Vitamin A +550%
Contains more Vitamin E +1800%
Contains more Vitamin B2 +50%
Contains more Folate +80%
Equal in Vitamin C - 20.6
Equal in Vitamin B1 - 0.087
Equal in Vitamin K - 1.9
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +175.7%
Contains more Vitamin B6 +238.6%
Contains more Vitamin A +550%
Contains more Vitamin E +1800%
Contains more Vitamin B2 +50%
Contains more Folate +80%
Equal in Vitamin C - 20.6
Equal in Vitamin B1 - 0.087
Equal in Vitamin K - 1.9

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Potato
14
Cassava
Mineral Summary Score
20
Potato
14
Cassava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Potato
8%
Cassava
Carbohydrates
17%
Potato
38%
Cassava
Fats
0%
Potato
1%
Cassava

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Cassava
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Potato Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 0.88g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Potato Cassava Opinion
Calories 77 160 Cassava
Protein 2.05 1.36 Potato
Fats 0.09 0.28 Cassava
Vitamin C 19.7 20.6 Cassava
Carbs 17.49 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.27 Potato
Calcium 12 16 Cassava
Potassium 425 271 Potato
Magnesium 23 21 Potato
Sugars 0.82 1.7 Potato
Fiber 2.1 1.8 Potato
Copper 0.11 0.1 Potato
Zinc 0.3 0.34 Cassava
Starch 15.29 Potato
Phosphorus 57 27 Potato
Sodium 6 14 Potato
Vitamin A 2 13 Cassava
Vitamin E 0.01 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.081 0.087 Cassava
Vitamin B2 0.032 0.048 Cassava
Vitamin B3 1.061 0.854 Potato
Vitamin B5 0.295 0.107 Potato
Vitamin B6 0.298 0.088 Potato
Vitamin B12 0 0
Vitamin K 2 1.9 Potato
Folate 15 27 Cassava
Trans Fat 0 0
Saturated Fat 0.025 0.074 Potato
Monounsaturated Fat 0.002 0.075 Cassava
Polyunsaturated fat 0.042 0.048 Cassava
Tryptophan 0.021 0.019 Potato
Threonine 0.067 0.028 Potato
Isoleucine 0.066 0.027 Potato
Leucine 0.098 0.039 Potato
Lysine 0.107 0.044 Potato
Methionine 0.032 0.011 Potato
Phenylalanine 0.081 0.026 Potato
Valine 0.103 0.035 Potato
Histidine 0.035 0.02 Potato
Fructose 0.26 Potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.