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  6. Sweet potato vs. Cassava

Sweet potato vs. Cassava — In-Depth Nutrition Comparison

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Important differences between Sweet potato and Cassava

  • Sweet potato has more Vitamin A RAE, Vitamin B5, Vitamin B6, Copper, Potassium, Fiber, and Iron, however, Cassava has more Folate.
  • Sweet potato's daily need coverage for Vitamin A RAE is 107% more.
  • Sweet potato has 8 times more Vitamin B5 than Cassava. Sweet potato has 0.884mg of Vitamin B5, while Cassava has 0.107mg.

The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Cassava, raw.

Infographic

Sweet potato vs Cassava infographic
Infographic link

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.
Sweet potato
Sweet potato
7
:
3
Cassava
Cassava
Contains more Calcium +137.5%
Contains more Iron +155.6%
Contains more Magnesium +28.6%
Contains more Phosphorus +100%
Contains more Potassium +75.3%
Contains more Copper +61%
Contains more Manganese +29.4%
Contains less Sodium -61.1%
Contains more Selenium +250%
Equal in Zinc - 0.34
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +137.5%
Contains more Iron +155.6%
Contains more Magnesium +28.6%
Contains more Phosphorus +100%
Contains more Potassium +75.3%
Contains more Copper +61%
Contains more Manganese +29.4%
Contains less Sodium -61.1%
Contains more Selenium +250%
Equal in Zinc - 0.34

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.
Sweet potato
Sweet potato
8
:
2
Cassava
Cassava
Contains more Vitamin A +147730.8%
Contains more Vitamin E +273.7%
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +120.8%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B5 +726.2%
Contains more Vitamin B6 +225%
Contains more Vitamin K +21.1%
Contains more Folate +350%
Equal in Vitamin C - 20.6
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +147730.8%
Contains more Vitamin E +273.7%
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +120.8%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B5 +726.2%
Contains more Vitamin B6 +225%
Contains more Vitamin K +21.1%
Contains more Folate +350%
Equal in Vitamin C - 20.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Cassava
Cassava
Contains more Protein +47.8%
Contains more Water +27%
Contains more Other +117.7%
Contains more Fats +86.7%
Contains more Carbs +83.8%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +47.8%
Contains more Water +27%
Contains more Other +117.7%
Contains more Fats +86.7%
Contains more Carbs +83.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
1
Cassava
Cassava
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +91.7%
Contains more Monounsaturated Fat +3650%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +91.7%
Contains more Monounsaturated 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.
Sweet potato Cassava
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Cassava Opinion
Net carbs 17.41g 36.26g Cassava
Protein 2.01g 1.36g Sweet potato
Fats 0.15g 0.28g Cassava
Carbs 20.71g 38.06g Cassava
Calories 90kcal 160kcal Cassava
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 1.7g Cassava
Fiber 3.3g 1.8g Sweet potato
Calcium 38mg 16mg Sweet potato
Iron 0.69mg 0.27mg Sweet potato
Magnesium 27mg 21mg Sweet potato
Phosphorus 54mg 27mg Sweet potato
Potassium 475mg 271mg Sweet potato
Sodium 36mg 14mg Cassava
Zinc 0.32mg 0.34mg Cassava
Copper 0.161mg 0.1mg Sweet potato
Manganese 0.497mg 0.384mg Sweet potato
Selenium 0.2µg 0.7µg Cassava
Vitamin A 19218IU 13IU Sweet potato
Vitamin A RAE 961µg 1µg Sweet potato
Vitamin E 0.71mg 0.19mg Sweet potato
Vitamin C 19.6mg 20.6mg Cassava
Vitamin B1 0.107mg 0.087mg Sweet potato
Vitamin B2 0.106mg 0.048mg Sweet potato
Vitamin B3 1.487mg 0.854mg Sweet potato
Vitamin B5 0.884mg 0.107mg Sweet potato
Vitamin B6 0.286mg 0.088mg Sweet potato
Folate 6µg 27µg Cassava
Vitamin K 2.3µg 1.9µg Sweet potato
Tryptophan 0.04mg 0.019mg Sweet potato
Threonine 0.107mg 0.028mg Sweet potato
Isoleucine 0.07mg 0.027mg Sweet potato
Leucine 0.118mg 0.039mg Sweet potato
Lysine 0.084mg 0.044mg Sweet potato
Methionine 0.037mg 0.011mg Sweet potato
Phenylalanine 0.114mg 0.026mg Sweet potato
Valine 0.11mg 0.035mg Sweet potato
Histidine 0.039mg 0.02mg Sweet potato
Saturated Fat 0.052g 0.074g Sweet potato
Monounsaturated Fat 0.002g 0.075g Cassava
Polyunsaturated fat 0.092g 0.048g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
120%
Sweet potato
14%
Cassava
Minerals Daily Need Coverage Score
25%
Sweet potato
16%
Cassava

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.022g)
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 richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 22mg)
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.