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  6. Sweet Potatoes, french fried, frozen as packaged, salt added in processing vs. Cassava

Sweet Potatoes, french fried, frozen as packaged, salt added in processing vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between sweet Potatoes, french fried, frozen as packaged, salt added in processing and cassava?

  • Sweet Potatoes, french fried, frozen as packaged, salt added in processing is higher in vitamin A, fiber, vitamin E, copper, vitamin B5, vitamin B6, and iron, yet cassava is higher in vitamin C.
  • Sweet Potatoes, french fried, frozen as packaged, salt added in processing's daily need coverage for vitamin A is 173% more.
  • Sweet Potatoes, french fried, frozen as packaged, salt added in processing has 16 times more saturated fat than cassava. While sweet Potatoes, french fried, frozen as packaged, salt added in processing has 1.157g of saturated fat, cassava has only 0.074g.

We used Sweet Potatoes, french fried, frozen as packaged, salt added in processing and Cassava, raw types in this article.

Infographic

Sweet Potatoes, french fried, frozen as packaged, salt added in processing 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 19% 16% 36% 29% 59% 10% 25% 19% 63% 2.2%
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 MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +50.9%
Contains more IronIron +185.2%
Contains more CopperCopper +77%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +118.5%
Contains more ManganeseManganese +25.3%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +75%

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 25% 145% 30% 0% 23% 21% 13% 28% 41% 0% 12% 24% 14%
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 +43300%
Contains more Vitamin EVitamin E +684.2%
Contains more Vitamin B2Vitamin B2 +91.7%
Contains more Vitamin B5Vitamin B5 +329.9%
Contains more Vitamin B6Vitamin B6 +101.1%
Contains more Vitamin KVitamin K +142.1%
Contains more FolateFolate +18.5%
Contains more Vitamin CVitamin C +174.7%
Contains more Vitamin B3Vitamin B3 +22.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 36% 52%
Protein: 2.16 g
Fats: 8.92 g
Carbs: 35.58 g
Water: 51.97 g
Other: 1.37 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 +58.8%
Contains more FatsFats +3085.7%
Contains more OtherOther +121%
Contains more WaterWater +14.8%
~equal in Carbs ~38.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 48% 37%
Saturated fat: Sat. Fat 1.157 g
Monounsaturated fat: Mono. Fat 3.703 g
Polyunsaturated fat: Poly. Fat 2.863 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 +4837.3%
Contains more Poly. FatPolyunsaturated fat +5864.6%
Contains less Sat. FatSaturated fat -93.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet Potatoes, french fried, frozen as packaged, salt added in processing Cassava
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet Potatoes, french fried, frozen as packaged, salt added in processing Cassava DV% diff.
Vitamin A 434µg 1µg 48%
Polyunsaturated fat 2.863g 0.048g 19%
Fiber 5.7g 1.8g 16%
Vitamin C 7.5mg 20.6mg 15%
Fats 8.92g 0.28g 13%
Copper 0.177mg 0.1mg 9%
Monounsaturated fat 3.703g 0.075g 9%
Vitamin E 1.49mg 0.19mg 9%
Vitamin B6 0.177mg 0.088mg 7%
Vitamin B5 0.46mg 0.107mg 7%
Sodium 146mg 14mg 6%
Iron 0.77mg 0.27mg 6%
Saturated fat 1.157g 0.074g 5%
Starch 13.22g 5%
Phosphorus 59mg 27mg 5%
Potassium 409mg 271mg 4%
Calcium 52mg 16mg 4%
Manganese 0.481mg 0.384mg 4%
Vitamin B2 0.092mg 0.048mg 3%
Protein 2.16g 1.36g 2%
Vitamin K 4.6µg 1.9µg 2%
Folate 32µg 27µg 1%
Fructose 0.57g 1%
Calories 182kcal 160kcal 1%
Vitamin B3 0.697mg 0.854mg 1%
Selenium 0.4µg 0.7µg 1%
Magnesium 26mg 21mg 1%
Carbs 35.58g 38.06g 1%
Net carbs 29.88g 36.26g N/A
Sugar 12.9g 1.7g N/A
Zinc 0.38mg 0.34mg 0%
Vitamin B1 0.092mg 0.087mg 0%
Trans fat 0.042g 0g N/A
Choline 26mg 23.7mg 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.302g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.486g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet Potatoes, french fried, frozen as packaged, salt added in processing 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
29%
Sweet Potatoes, french fried, frozen as packaged, salt added in processing
14%
Cassava
Minerals Daily Need Coverage Score
28%
Sweet Potatoes, french fried, frozen as packaged, salt added in processing
16%
Cassava

Comparison summary

Which food is lower in glycemic index?
Sweet Potatoes, french fried, frozen as packaged, salt added in processing
Sweet Potatoes, french fried, frozen as packaged, salt added in processing is lower in glycemic index (difference - 94)
Which food is cheaper?
Sweet Potatoes, french fried, frozen as packaged, salt added in processing
Sweet Potatoes, french fried, frozen as packaged, salt added in processing is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet Potatoes, french fried, frozen as packaged, salt added in processing
Sweet Potatoes, french fried, frozen as packaged, salt added in processing is relatively richer in minerals
Which food is richer in vitamins?
Sweet Potatoes, french fried, frozen as packaged, salt added in processing
Sweet Potatoes, french fried, frozen as packaged, salt added in processing is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 132mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 1.083g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Potatoes, french fried, frozen as packaged, salt added in processing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167606/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.