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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
14%
Minerals Daily Need Coverage Score
22%
16%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Potato is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
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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.
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.