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  6. Sweet potato, cooked, boiled, without skin, with salt vs. Cassava

Sweet potato, cooked, boiled, without skin, with salt vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between sweet potato, cooked, boiled, without skin, with salt and cassava

  • Sweet potato, cooked, boiled, without skin, with salt has more vitamin A, vitamin B5, vitamin B6, iron, and vitamin E; however, cassava is richer in vitamin C, folate, and manganese.
  • Sweet potato, cooked, boiled, without skin, with salt covers your daily vitamin A needs 315% more than cassava.
  • Cassava has 19 times less sodium than sweet potato, cooked, boiled, without skin, with salt. Sweet potato, cooked, boiled, without skin, with salt has 263mg of sodium, while cassava has 14mg.

Specific food types used in this comparison are Sweet potato, cooked, boiled, without skin, with salt and Cassava, raw.

Infographic

Sweet potato, cooked, boiled, without skin, with salt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 20% 27% 31% 5.5% 14% 34% 35% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +68.8%
Contains more IronIron +166.7%
Contains more PhosphorusPhosphorus +18.5%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +17.8%
Contains more ZincZinc +70%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +250%
~equal in Copper ~0.1mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 262% 19% 0% 14% 11% 10% 35% 38% 0% 5.3% 4.5% 5.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +78600%
Contains more Vitamin EVitamin E +394.7%
Contains more Vitamin B5Vitamin B5 +443%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin CVitamin C +60.9%
Contains more Vitamin B1Vitamin B1 +55.4%
Contains more Vitamin B3Vitamin B3 +58.7%
Contains more FolateFolate +350%
Contains more CholineCholine +119.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.048mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Sweet potato, cooked, boiled, without skin, with salt Cassava DV% diff.
Vitamin A 787µg 1µg 87%
Sodium 263mg 14mg 11%
Vitamin C 12.8mg 20.6mg 9%
Vitamin B5 0.581mg 0.107mg 9%
Carbs 17.72g 38.06g 7%
Vitamin B6 0.165mg 0.088mg 6%
Iron 0.72mg 0.27mg 6%
Folate 6µg 27µg 5%
Manganese 0.266mg 0.384mg 5%
Vitamin E 0.94mg 0.19mg 5%
Calories 76kcal 160kcal 4%
Vitamin B1 0.056mg 0.087mg 3%
Fiber 2.5g 1.8g 3%
Vitamin B3 0.538mg 0.854mg 2%
Starch 5.22g 2%
Choline 10.8mg 23.7mg 2%
Copper 0.094mg 0.1mg 1%
Zinc 0.2mg 0.34mg 1%
Magnesium 18mg 21mg 1%
Fructose 0.43g 1%
Selenium 0.2µg 0.7µg 1%
Phosphorus 32mg 27mg 1%
Calcium 27mg 16mg 1%
Potassium 230mg 271mg 1%
Protein 1.37g 1.36g 0%
Fats 0.14g 0.28g 0%
Net carbs 15.22g 36.26g N/A
Sugar 5.74g 1.7g N/A
Vitamin B2 0.047mg 0.048mg 0%
Vitamin K 2.1µg 1.9µg 0%
Saturated fat 0.04g 0.074g 0%
Monounsaturated fat 0g 0.075g 0%
Polyunsaturated fat 0.08g 0.048g 0%
Tryptophan 0.02mg 0.019mg 0%
Threonine 0.082mg 0.028mg 0%
Isoleucine 0.082mg 0.027mg 0%
Leucine 0.121mg 0.039mg 0%
Lysine 0.081mg 0.044mg 0%
Methionine 0.041mg 0.011mg 0%
Phenylalanine 0.099mg 0.026mg 0%
Valine 0.108mg 0.035mg 0%
Histidine 0.031mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 1.37 g
Fats: 0.14 g
Carbs: 17.72 g
Water: 80.13 g
Other: 0.64 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more WaterWater +34.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +114.8%
~equal in Protein ~1.36g
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 67%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.08 g
38% 38% 24%
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 -45.9%
Contains more Poly. FatPolyunsaturated fat +66.7%
Contains more Mono. FatMonounsaturated fat +∞%

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, cooked, boiled, without skin, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170541/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.