Sweet potato vs. Cassava — In-Depth Nutrition Comparison
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Important differences between sweet potatoes and cassava
- Sweet potatoes have more vitamin A, vitamin B5, vitamin B6, copper, potassium, fiber, and iron; however, cassava has more folate.
- Sweet potatoes' daily need coverage for vitamin A is 384% more.
- Sweet potatoes have 8 times more vitamin B5 than cassava. Sweet potatoes have 0.884mg of vitamin B5, while cassava has 0.107mg.
- Cassava has a higher glycemic index than sweet potatoes.
The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Cassava, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +137.5% |
| Contains more PotassiumPotassium | +75.3% |
| Contains more IronIron | +155.6% |
| Contains more CopperCopper | +61% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more ManganeseManganese | +29.4% |
| Contains less SodiumSodium | -61.1% |
| Contains more SeleniumSelenium | +250% |
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 | +96000% |
| Contains more Vitamin EVitamin E | +273.7% |
| Contains more Vitamin B1Vitamin B1 | +23% |
| Contains more Vitamin B2Vitamin B2 | +120.8% |
| Contains more Vitamin B3Vitamin B3 | +74.1% |
| Contains more Vitamin B5Vitamin B5 | +726.2% |
| Contains more Vitamin B6Vitamin B6 | +225% |
| Contains more Vitamin KVitamin K | +21.1% |
| Contains more FolateFolate | +350% |
| Contains more CholineCholine | +80.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
| Contains more ProteinProtein | +47.8% |
| Contains more WaterWater | +27% |
| Contains more OtherOther | +117.7% |
| Contains more FatsFats | +86.7% |
| Contains more CarbsCarbs | +83.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 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 | -29.7% |
| Contains more Poly. FatPolyunsaturated fat | +91.7% |
| Contains more Mono. FatMonounsaturated fat | +3650% |
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 961µg | 1µg | 107% |
| Vitamin B5 | 0.884mg | 0.107mg | 16% |
| Vitamin B6 | 0.286mg | 0.088mg | 15% |
| Copper | 0.161mg | 0.1mg | 7% |
| Potassium | 475mg | 271mg | 6% |
| Fiber | 3.3g | 1.8g | 6% |
| Carbs | 20.71g | 38.06g | 6% |
| Folate | 6µg | 27µg | 5% |
| Manganese | 0.497mg | 0.384mg | 5% |
| Iron | 0.69mg | 0.27mg | 5% |
| Phosphorus | 54mg | 27mg | 4% |
| Calories | 90kcal | 160kcal | 4% |
| Vitamin B2 | 0.106mg | 0.048mg | 4% |
| Vitamin B3 | 1.487mg | 0.854mg | 4% |
| Starch | 7.05g | 3% | |
| Vitamin E | 0.71mg | 0.19mg | 3% |
| Choline | 13.1mg | 23.7mg | 2% |
| Vitamin B1 | 0.107mg | 0.087mg | 2% |
| Calcium | 38mg | 16mg | 2% |
| Sodium | 36mg | 14mg | 1% |
| Vitamin C | 19.6mg | 20.6mg | 1% |
| Magnesium | 27mg | 21mg | 1% |
| Fructose | 0.5g | 1% | |
| Protein | 2.01g | 1.36g | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Fats | 0.15g | 0.28g | 0% |
| Net carbs | 17.41g | 36.26g | N/A |
| Sugar | 6.48g | 1.7g | N/A |
| Zinc | 0.32mg | 0.34mg | 0% |
| Vitamin K | 2.3µg | 1.9µg | 0% |
| Saturated fat | 0.052g | 0.074g | 0% |
| Monounsaturated fat | 0.002g | 0.075g | 0% |
| Polyunsaturated fat | 0.092g | 0.048g | 0% |
| Tryptophan | 0.04mg | 0.019mg | 0% |
| Threonine | 0.107mg | 0.028mg | 0% |
| Isoleucine | 0.07mg | 0.027mg | 0% |
| Leucine | 0.118mg | 0.039mg | 0% |
| Lysine | 0.084mg | 0.044mg | 0% |
| Methionine | 0.037mg | 0.011mg | 0% |
| Phenylalanine | 0.114mg | 0.026mg | 0% |
| Valine | 0.11mg | 0.035mg | 0% |
| Histidine | 0.039mg | 0.02mg | 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
47%
14%
Minerals Daily Need Coverage Score
25%
16%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.022g)
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 richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 22mg)
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)