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Sweet potato vs Cassava - In-Depth Nutrition Comparison

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Differences between Sweet potato and Cassava

  • Sweet potato has more Vitamin A, Vitamin B5, Vitamin B6, and Copper, while Cassava has more Vitamin C, and Manganese.
  • Sweet potato's daily need coverage for Vitamin A 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.

Infographic

Sweet 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
Contains more Iron +125.9%
Contains more Calcium +87.5%
Contains more Potassium +24.4%
Contains more Magnesium +19%
Contains more Copper +51%
Contains more Phosphorus +74.1%
Contains more Zinc +13.3%
Contains less Sodium -74.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +125.9%
Contains more Calcium +87.5%
Contains more Potassium +24.4%
Contains more Magnesium +19%
Contains more Copper +51%
Contains more Phosphorus +74.1%
Contains more Zinc +13.3%
Contains less Sodium -74.5%

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
:
Contains more Vitamin A +109030.8%
Contains more Vitamin E +36.8%
Contains more Vitamin B2 +27.1%
Contains more Vitamin B5 +647.7%
Contains more Vitamin B6 +137.5%
Contains more Vitamin C +758.3%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B3 +53.3%
Contains more Folate +145.5%
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 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
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 A +109030.8%
Contains more Vitamin E +36.8%
Contains more Vitamin B2 +27.1%
Contains more Vitamin B5 +647.7%
Contains more Vitamin B6 +137.5%
Contains more Vitamin C +758.3%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B3 +53.3%
Contains more Folate +145.5%
Equal in Vitamin K - 1.9

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
14
Cassava
Mineral Summary Score
21
Sweet 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 food.
Protein
9%
Sweet potato
8%
Cassava
Carbohydrates
20%
Sweet potato
38%
Cassava
Fats
0%
Sweet potato
1%
Cassava

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet 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 is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Cassava
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.

All nutrients comparison - raw data values

Nutrient Sweet potato Cassava Opinion
Calories 86 160 Cassava
Protein 1.57 1.36 Sweet potato
Fats 0.05 0.28 Cassava
Vitamin C 2.4 20.6 Cassava
Carbs 20.12 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.27 Sweet potato
Calcium 30 16 Sweet potato
Potassium 337 271 Sweet potato
Magnesium 25 21 Sweet potato
Sugar 4.18 1.7 Cassava
Fiber 3 1.8 Sweet potato
Copper 0.151 0.1 Sweet potato
Zinc 0.3 0.34 Cassava
Starch 12.65 Sweet potato
Phosphorus 47 27 Sweet potato
Sodium 55 14 Cassava
Vitamin A 14187 13 Sweet potato
Vitamin E 0.26 0.19 Sweet potato
Vitamin D 0 0
Vitamin B1 0.078 0.087 Cassava
Vitamin B2 0.061 0.048 Sweet potato
Vitamin B3 0.557 0.854 Cassava
Vitamin B5 0.8 0.107 Sweet potato
Vitamin B6 0.209 0.088 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 1.9 Cassava
Folate 11 27 Cassava
Trans Fat 0 0
Saturated Fat 0.018 0.074 Sweet potato
Monounsaturated Fat 0.001 0.075 Cassava
Polyunsaturated fat 0.014 0.048 Cassava
Tryptophan 0.031 0.019 Sweet potato
Threonine 0.083 0.028 Sweet potato
Isoleucine 0.055 0.027 Sweet potato
Leucine 0.092 0.039 Sweet potato
Lysine 0.066 0.044 Sweet potato
Methionine 0.029 0.011 Sweet potato
Phenylalanine 0.089 0.026 Sweet potato
Valine 0.086 0.035 Sweet potato
Histidine 0.031 0.02 Sweet potato
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.