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.
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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% |
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% |
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% |
