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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 87% more than cassava.
  • Cassava has 787 times less Vitamin A than sweet potato, cooked, boiled, without skin, with salt. Sweet potato, cooked, boiled, without skin, with salt has 787µg of Vitamin A, while cassava has 1µg.
  • Cassava contains less sodium.

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
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.
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% 944% 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% 0.78% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +120976.9%
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

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 +∞%

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, cooked, boiled, without skin, with salt Cassava
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato, cooked, boiled, without skin, with salt Cassava Opinion
Calories 76kcal 160kcal Cassava
Protein 1.37g 1.36g Sweet potato, cooked, boiled, without skin, with salt
Fats 0.14g 0.28g Cassava
Vitamin C 12.8mg 20.6mg Cassava
Net carbs 15.22g 36.26g Cassava
Carbs 17.72g 38.06g Cassava
Magnesium 18mg 21mg Cassava
Calcium 27mg 16mg Sweet potato, cooked, boiled, without skin, with salt
Potassium 230mg 271mg Cassava
Iron 0.72mg 0.27mg Sweet potato, cooked, boiled, without skin, with salt
Sugar 5.74g 1.7g Cassava
Fiber 2.5g 1.8g Sweet potato, cooked, boiled, without skin, with salt
Copper 0.094mg 0.1mg Cassava
Zinc 0.2mg 0.34mg Cassava
Starch 5.22g Sweet potato, cooked, boiled, without skin, with salt
Phosphorus 32mg 27mg Sweet potato, cooked, boiled, without skin, with salt
Sodium 263mg 14mg Cassava
Vitamin A 15740IU 13IU Sweet potato, cooked, boiled, without skin, with salt
Vitamin A 787µg 1µg Sweet potato, cooked, boiled, without skin, with salt
Vitamin E 0.94mg 0.19mg Sweet potato, cooked, boiled, without skin, with salt
Manganese 0.266mg 0.384mg Cassava
Selenium 0.2µg 0.7µg Cassava
Vitamin B1 0.056mg 0.087mg Cassava
Vitamin B2 0.047mg 0.048mg Cassava
Vitamin B3 0.538mg 0.854mg Cassava
Vitamin B5 0.581mg 0.107mg Sweet potato, cooked, boiled, without skin, with salt
Vitamin B6 0.165mg 0.088mg Sweet potato, cooked, boiled, without skin, with salt
Vitamin K 2.1µg 1.9µg Sweet potato, cooked, boiled, without skin, with salt
Folate 6µg 27µg Cassava
Choline 10.8mg 23.7mg Cassava
Saturated Fat 0.04g 0.074g Sweet potato, cooked, boiled, without skin, with salt
Monounsaturated Fat 0g 0.075g Cassava
Polyunsaturated fat 0.08g 0.048g Sweet potato, cooked, boiled, without skin, with salt
Tryptophan 0.02mg 0.019mg Sweet potato, cooked, boiled, without skin, with salt
Threonine 0.082mg 0.028mg Sweet potato, cooked, boiled, without skin, with salt
Isoleucine 0.082mg 0.027mg Sweet potato, cooked, boiled, without skin, with salt
Leucine 0.121mg 0.039mg Sweet potato, cooked, boiled, without skin, with salt
Lysine 0.081mg 0.044mg Sweet potato, cooked, boiled, without skin, with salt
Methionine 0.041mg 0.011mg Sweet potato, cooked, boiled, without skin, with salt
Phenylalanine 0.099mg 0.026mg Sweet potato, cooked, boiled, without skin, with salt
Valine 0.108mg 0.035mg Sweet potato, cooked, boiled, without skin, with salt
Histidine 0.031mg 0.02mg Sweet potato, cooked, boiled, without skin, with salt
Fructose 0.43g Sweet potato, cooked, boiled, without skin, with salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato, cooked, boiled, without skin, with salt Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
87%
Sweet potato, cooked, boiled, without skin, with salt
14%
Cassava
Minerals Daily Need Coverage Score
19%
Sweet potato, cooked, boiled, without skin, with salt
16%
Cassava

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato, cooked, boiled, without skin, with salt
Sweet potato, cooked, boiled, without skin, with salt is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Sweet potato, cooked, boiled, without skin, with salt
Sweet potato, cooked, boiled, without skin, with salt is lower in glycemic index (difference - 94)
Which food is cheaper?
Sweet potato, cooked, boiled, without skin, with salt
Sweet potato, cooked, boiled, without skin, with salt is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 4.04g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 249mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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.