Russet potato vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between russet potatoes and cassava

Russet potatoes have more vitamin B6, iron, potassium, phosphorus, and vitamin B5; however, cassava is richer in vitamin C and manganese.
Russet potatoes cover your daily vitamin B6 needs 20% more than cassava.
Cassava has 4 times less iron than russet potatoes. Russet potatoes have 1.07mg of iron, while cassava has 0.27mg.
Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of russet potatoes is 82.

Specific food types used in this comparison are Potatoes, Russet, flesh, and skin, baked and Cassava, raw.

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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.

Russet potato

Cassava

Contains more MagnesiumMagnesium	+42.9%
Contains more CalciumCalcium	+12.5%
Contains more PotassiumPotassium	+103%
Contains more IronIron	+296.3%
Contains more PhosphorusPhosphorus	+163%

Contains more ManganeseManganese	+68.4%
Contains more SeleniumSelenium	+40%

~equal in Copper ~0.1mg

~equal in Zinc ~0.34mg

~equal in Sodium ~14mg

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.

Russet potato

Cassava

Contains more Vitamin B3Vitamin B3	+57.8%
Contains more Vitamin B5Vitamin B5	+255.1%
Contains more Vitamin B6Vitamin B6	+302.3%

Contains more Vitamin CVitamin C	+148.2%
Contains more Vitamin EVitamin E	+171.4%
Contains more Vitamin B1Vitamin B1	+29.9%
Contains more CholineCholine	+58%

~equal in Vitamin A ~1µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.048mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~1.9µg

~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.354mg	0.088mg	20%
Vitamin C	8.3mg	20.6mg	14%
Iron	1.07mg	0.27mg	10%
Potassium	550mg	271mg	8%
Starch	17.45g		7%
Manganese	0.228mg	0.384mg	7%
Carbs	21.44g	38.06g	6%
Phosphorus	71mg	27mg	6%
Vitamin B5	0.38mg	0.107mg	5%
Calories	97kcal	160kcal	3%
Vitamin B3	1.348mg	0.854mg	3%
Protein	2.63g	1.36g	3%
Choline	15mg	23.7mg	2%
Vitamin B1	0.067mg	0.087mg	2%
Magnesium	30mg	21mg	2%
Fiber	2.3g	1.8g	2%
Copper	0.107mg	0.1mg	1%
Vitamin E	0.07mg	0.19mg	1%
Fats	0.13g	0.28g	0%
Net carbs	19.14g	36.26g	N/A
Calcium	18mg	16mg	0%
Sugar	1.08g	1.7g	N/A
Zinc	0.35mg	0.34mg	0%
Sodium	14mg	14mg	0%
Vitamin A	1µg	1µg	0%
Selenium	0.5µg	0.7µg	0%
Vitamin B2	0.048mg	0.048mg	0%
Vitamin K	2µg	1.9µg	0%
Folate	26µg	27µg	0%
Saturated fat	0.032g	0.074g	0%
Monounsaturated fat	0.003g	0.075g	0%
Polyunsaturated fat	0.054g	0.048g	0%
Tryptophan	0.027mg	0.019mg	0%
Threonine	0.086mg	0.028mg	0%
Isoleucine	0.085mg	0.027mg	0%
Leucine	0.125mg	0.039mg	0%
Lysine	0.137mg	0.044mg	0%
Methionine	0.041mg	0.011mg	0%
Phenylalanine	0.104mg	0.026mg	0%
Valine	0.131mg	0.035mg	0%
Histidine	0.044mg	0.02mg	0%
Fructose	0.32g		0%