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  6. Sweet potato, cooked, candied, home-prepared vs. Cassava

Sweet potato, cooked, candied, home-prepared vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between sweet potato, cooked, candied, home-prepared and cassava

  • Sweet potato, cooked, candied, home-prepared has more vitamin A and iron; however, cassava is higher in vitamin C, vitamin B1, and folate.
  • Sweet potato, cooked, candied, home-prepared covers your daily need for vitamin A, 130% more than cassava.
  • Sweet potato, cooked, candied, home-prepared has 29 times more saturated fat than cassava. While sweet potato, cooked, candied, home-prepared has 2.171g of saturated fat, cassava has only 0.074g.

These are the specific foods used in this comparison Sweet potato, cooked, candied, home-prepared and Cassava, raw.

Infographic

Sweet potato, cooked, candied, home-prepared 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 9.3% 7.8% 16% 30% 38% 4.6% 11% 16% 58% 4.4%
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 +62.5%
Contains more IronIron +192.6%
Contains more CopperCopper +13%
Contains more ManganeseManganese +15.1%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +52.2%
Contains more ZincZinc +100%
Contains less SodiumSodium -88.2%
~equal in Phosphorus ~27mg

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 30% 116% 18% 1.5% 5.3% 9.5% 7.6% 18% 12% 1.3% 5.3% 4.5% 6.3%
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 +34800%
Contains more Vitamin EVitamin E +373.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +185%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +128.9%
Contains more Vitamin B1Vitamin B1 +314.3%
Contains more Vitamin B2Vitamin B2 +17.1%
Contains more Vitamin B3Vitamin B3 +110.3%
Contains more Vitamin B6Vitamin B6 +76%
Contains more FolateFolate +350%
Contains more CholineCholine +104.3%
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Sweet potato, cooked, candied, home-prepared Cassava DV% diff.
Vitamin A 349µg 1µg 39%
Vitamin C 9mg 20.6mg 13%
Saturated fat 2.171g 0.074g 10%
Iron 0.79mg 0.27mg 7%
Vitamin B1 0.021mg 0.087mg 6%
Fats 3.54g 0.28g 5%
Folate 6µg 27µg 5%
Vitamin E 0.9mg 0.19mg 5%
Sodium 119mg 14mg 5%
Vitamin B5 0.305mg 0.107mg 4%
Potassium 178mg 271mg 3%
Manganese 0.442mg 0.384mg 3%
Vitamin B3 0.406mg 0.854mg 3%
Cholesterol 9mg 0mg 3%
Vitamin B6 0.05mg 0.088mg 3%
Zinc 0.17mg 0.34mg 2%
Choline 11.6mg 23.7mg 2%
Monounsaturated fat 0.881g 0.075g 2%
Carbs 32.12g 38.06g 2%
Magnesium 13mg 21mg 2%
Copper 0.113mg 0.1mg 1%
Calcium 26mg 16mg 1%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.198g 0.048g 1%
Protein 0.89g 1.36g 1%
Vitamin B2 0.041mg 0.048mg 1%
Fiber 2.1g 1.8g 1%
Calories 164kcal 160kcal 0%
Net carbs 30.02g 36.26g N/A
Vitamin D 2IU 0IU 0%
Sugar 27.25g 1.7g N/A
Phosphorus 25mg 27mg 0%
Selenium 0.8µg 0.7µg 0%
Vitamin B12 0.01µg 0µg 0%
Vitamin K 2.1µg 1.9µg 0%
Trans fat 0.136g 0g N/A
Tryptophan 0.017mg 0.019mg 0%
Threonine 0.046mg 0.028mg 0%
Isoleucine 0.031mg 0.027mg 0%
Leucine 0.052mg 0.039mg 0%
Lysine 0.038mg 0.044mg 0%
Methionine 0.016mg 0.011mg 0%
Phenylalanine 0.049mg 0.026mg 0%
Valine 0.048mg 0.035mg 0%
Histidine 0.017mg 0.02mg 0%
Fructose 0.31g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 32% 63%
Protein: 0.89 g
Fats: 3.54 g
Carbs: 32.12 g
Water: 62.75 g
Other: 0.7 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 FatsFats +1164.3%
Contains more OtherOther +12.9%
Contains more ProteinProtein +52.8%
Contains more CarbsCarbs +18.5%
~equal in Water ~59.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 27% 6%
Saturated fat: Sat. Fat 2.171 g
Monounsaturated fat: Mono. Fat 0.881 g
Polyunsaturated fat: Poly. Fat 0.198 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 more Mono. FatMonounsaturated fat +1074.7%
Contains more Poly. FatPolyunsaturated fat +312.5%
Contains less Sat. FatSaturated fat -96.6%

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, candied, home-prepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170088/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.