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  6. Sweet potato, frozen, cooked, baked, with salt vs. Cassava

Sweet potato, frozen, cooked, baked, with salt vs. Cassava — In-Depth Nutrition Comparison

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Differences between Sweet potato, frozen, cooked, baked, with salt and Cassava

  • Sweet potato, frozen, cooked, baked, with salt has more Vitamin A RAE, Manganese, Copper, Vitamin B5, and Vitamin B6, while Cassava has more Vitamin C.
  • Sweet potato, frozen, cooked, baked, with salt's daily need coverage for Vitamin A RAE is 91% higher.
  • Cassava contains 17 times less Sodium than Sweet potato, frozen, cooked, baked, with salt. Sweet potato, frozen, cooked, baked, with salt contains 244mg of Sodium, while Cassava contains 14mg.

The food types used in this comparison are Sweet potato, frozen, cooked, baked, with salt and Cassava, raw.

Infographic

Sweet potato, frozen, cooked, baked, 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 15% 11% 33% 20% 61% 8.2% 19% 32% 87% 3.3%
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 +118.8%
Contains more PotassiumPotassium +39.1%
Contains more IronIron +100%
Contains more CopperCopper +83%
Contains more PhosphorusPhosphorus +63%
Contains more ManganeseManganese +73.2%
Contains more ZincZinc +13.3%
Contains less SodiumSodium -94.3%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~21mg

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% 985% 0% 0% 17% 13% 10% 34% 43% 0% 0% 17% 0%
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 +126130.8%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B5Vitamin B5 +423.4%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more Vitamin CVitamin C +126.4%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B3Vitamin B3 +53.9%
Contains more FolateFolate +22.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 74%
Protein: 1.71 g
Fats: 0.12 g
Carbs: 23.4 g
Water: 73.7 g
Other: 1.07 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 ProteinProtein +25.7%
Contains more WaterWater +23.5%
Contains more OtherOther +72.6%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +62.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 63%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.053 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 -64.9%
Contains more Mono. FatMonounsaturated Fat +1400%
~equal in Polyunsaturated fat ~0.048g

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, frozen, cooked, baked, with salt Cassava
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato, frozen, cooked, baked, with salt Cassava Opinion
Calories 100kcal 160kcal Cassava
Protein 1.71g 1.36g Sweet potato, frozen, cooked, baked, with salt
Fats 0.12g 0.28g Cassava
Vitamin C 9.1mg 20.6mg Cassava
Net carbs 21.6g 36.26g Cassava
Carbs 23.4g 38.06g Cassava
Magnesium 21mg 21mg
Calcium 35mg 16mg Sweet potato, frozen, cooked, baked, with salt
Potassium 377mg 271mg Sweet potato, frozen, cooked, baked, with salt
Iron 0.54mg 0.27mg Sweet potato, frozen, cooked, baked, with salt
Sugar 1.7g Sweet potato, frozen, cooked, baked, with salt
Fiber 1.8g 1.8g
Copper 0.183mg 0.1mg Sweet potato, frozen, cooked, baked, with salt
Zinc 0.3mg 0.34mg Cassava
Phosphorus 44mg 27mg Sweet potato, frozen, cooked, baked, with salt
Sodium 244mg 14mg Cassava
Vitamin A 16410IU 13IU Sweet potato, frozen, cooked, baked, with salt
Vitamin A RAE 821µg 1µg Sweet potato, frozen, cooked, baked, with salt
Vitamin E 0.19mg Cassava
Manganese 0.665mg 0.384mg Sweet potato, frozen, cooked, baked, with salt
Selenium 0.6µg 0.7µg Cassava
Vitamin B1 0.066mg 0.087mg Cassava
Vitamin B2 0.056mg 0.048mg Sweet potato, frozen, cooked, baked, with salt
Vitamin B3 0.555mg 0.854mg Cassava
Vitamin B5 0.56mg 0.107mg Sweet potato, frozen, cooked, baked, with salt
Vitamin B6 0.186mg 0.088mg Sweet potato, frozen, cooked, baked, with salt
Vitamin K 1.9µg Cassava
Folate 22µg 27µg Cassava
Choline 23.7mg Cassava
Saturated Fat 0.026g 0.074g Sweet potato, frozen, cooked, baked, with salt
Monounsaturated Fat 0.005g 0.075g Cassava
Polyunsaturated fat 0.053g 0.048g Sweet potato, frozen, cooked, baked, with salt
Tryptophan 0.021mg 0.019mg Sweet potato, frozen, cooked, baked, with salt
Threonine 0.085mg 0.028mg Sweet potato, frozen, cooked, baked, with salt
Isoleucine 0.086mg 0.027mg Sweet potato, frozen, cooked, baked, with salt
Leucine 0.126mg 0.039mg Sweet potato, frozen, cooked, baked, with salt
Lysine 0.084mg 0.044mg Sweet potato, frozen, cooked, baked, with salt
Methionine 0.042mg 0.011mg Sweet potato, frozen, cooked, baked, with salt
Phenylalanine 0.103mg 0.026mg Sweet potato, frozen, cooked, baked, with salt
Valine 0.112mg 0.035mg Sweet potato, frozen, cooked, baked, with salt
Histidine 0.032mg 0.02mg Sweet potato, frozen, cooked, baked, with salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato, frozen, cooked, baked, 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
88%
Sweet potato, frozen, cooked, baked, with salt
14%
Cassava
Minerals Daily Need Coverage Score
29%
Sweet potato, frozen, cooked, baked, with salt
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Sweet potato, frozen, cooked, baked, with salt
Sweet potato, frozen, cooked, baked, with salt is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Sweet potato, frozen, cooked, baked, with salt
Sweet potato, frozen, cooked, baked, with salt is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Sweet potato, frozen, cooked, baked, with salt
Sweet potato, frozen, cooked, baked, with salt is lower in glycemic index (difference - 94)
Which food is cheaper?
Sweet potato, frozen, cooked, baked, with salt
Sweet potato, frozen, cooked, baked, with salt is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato, frozen, cooked, baked, with salt
Sweet potato, frozen, cooked, baked, with salt is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 230mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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, frozen, cooked, baked, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170542/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.