Sweet potato vs. Cassava — In-Depth Nutrition Comparison
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Differences between Sweet potato and Cassava
- Sweet potato has more Vitamin A RAE, Vitamin B5, Vitamin B6, and Copper, while Cassava has more Vitamin C, and Manganese.
- Sweet potato's daily need coverage for Vitamin A RAE is 79% higher.
- Cassava contains 7 times less Vitamin B5 than Sweet potato. Sweet potato contains 0.8mg of Vitamin B5, while Cassava contains 0.107mg.
The food types used in this comparison are Sweet potato, raw, unprepared 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.
| Contains more MagnesiumMagnesium | +19% |
| Contains more CalciumCalcium | +87.5% |
| Contains more PotassiumPotassium | +24.4% |
| Contains more IronIron | +125.9% |
| Contains more CopperCopper | +51% |
| Contains more PhosphorusPhosphorus | +74.1% |
| Contains more ZincZinc | +13.3% |
| Contains less SodiumSodium | -74.5% |
| Contains more ManganeseManganese | +48.8% |
| Contains more SeleniumSelenium | +16.7% |
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 AVitamin A | +109030.8% |
| Contains more Vitamin E Vitamin E | +36.8% |
| Contains more Vitamin B2Vitamin B2 | +27.1% |
| Contains more Vitamin B5Vitamin B5 | +647.7% |
| Contains more Vitamin B6Vitamin B6 | +137.5% |
| Contains more Vitamin CVitamin C | +758.3% |
| Contains more Vitamin B1Vitamin B1 | +11.5% |
| Contains more Vitamin B3Vitamin B3 | +53.3% |
| Contains more FolateFolate | +145.5% |
| Contains more CholineCholine | +92.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
| Contains more ProteinProtein | +15.4% |
| Contains more WaterWater | +29.5% |
| Contains more OtherOther | +58.1% |
| Contains more FatsFats | +460% |
| Contains more CarbsCarbs | +89.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.018 g
Monounsaturated Fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
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 | -75.7% |
| Contains more Mono. FatMonounsaturated Fat | +7400% |
| Contains more Poly. FatPolyunsaturated fat | +242.9% |
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 86kcal | 160kcal |
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| Protein | 1.57g | 1.36g |
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| Fats | 0.05g | 0.28g |
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| Vitamin C | 2.4mg | 20.6mg |
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| Net carbs | 17.12g | 36.26g |
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| Carbs | 20.12g | 38.06g |
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| Magnesium | 25mg | 21mg |
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| Calcium | 30mg | 16mg |
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| Potassium | 337mg | 271mg |
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| Iron | 0.61mg | 0.27mg |
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| Sugar | 4.18g | 1.7g |
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| Fiber | 3g | 1.8g |
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| Copper | 0.151mg | 0.1mg |
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| Zinc | 0.3mg | 0.34mg |
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| Starch | 12.65g |
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| Phosphorus | 47mg | 27mg |
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| Sodium | 55mg | 14mg |
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| Vitamin A | 14187IU | 13IU |
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| Vitamin A RAE | 709µg | 1µg |
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| Vitamin E | 0.26mg | 0.19mg |
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| Manganese | 0.258mg | 0.384mg |
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| Selenium | 0.6µg | 0.7µg |
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| Vitamin B1 | 0.078mg | 0.087mg |
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| Vitamin B2 | 0.061mg | 0.048mg |
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| Vitamin B3 | 0.557mg | 0.854mg |
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| Vitamin B5 | 0.8mg | 0.107mg |
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| Vitamin B6 | 0.209mg | 0.088mg |
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| Vitamin K | 1.8µg | 1.9µg |
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| Folate | 11µg | 27µg |
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| Choline | 12.3mg | 23.7mg |
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| Saturated Fat | 0.018g | 0.074g |
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| Monounsaturated Fat | 0.001g | 0.075g |
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| Polyunsaturated fat | 0.014g | 0.048g |
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| Tryptophan | 0.031mg | 0.019mg |
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| Threonine | 0.083mg | 0.028mg |
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| Isoleucine | 0.055mg | 0.027mg |
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| Leucine | 0.092mg | 0.039mg |
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| Lysine | 0.066mg | 0.044mg |
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| Methionine | 0.029mg | 0.011mg |
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| Phenylalanine | 0.089mg | 0.026mg |
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| Valine | 0.086mg | 0.035mg |
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| Histidine | 0.031mg | 0.02mg |
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| Fructose | 0.7g |
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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
79%
14%
Minerals Daily Need Coverage Score
20%
16%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 41mg)
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 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.