Yam, cooked, boiled, drained, or baked, with salt vs. Cassava — In-Depth Nutrition Comparison
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Differences between yam, cooked, boiled, drained, or baked, with salt and cassava
- Yam, cooked, boiled, drained, or baked, with salt has more potassium, vitamin B6, fiber, and copper, while cassava has more vitamin C.
- Yam, cooked, boiled, drained, or baked, with salt's daily need coverage for potassium is 12% higher.
- Cassava contains 17 times less sodium than yam, cooked, boiled, drained, or baked, with salt. Yam, cooked, boiled, drained, or baked, with salt contains 244mg of sodium, while cassava contains 14mg.
The food types used in this comparison are Yam, cooked, boiled, drained, or baked, with salt and Cassava, raw.
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.
| Contains more PotassiumPotassium | +147.2% |
| Contains more IronIron | +92.6% |
| Contains more CopperCopper | +52% |
| Contains more PhosphorusPhosphorus | +81.5% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +14.3% |
| Contains more ZincZinc | +70% |
| Contains less SodiumSodium | -94.3% |
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.
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +78.9% |
| Contains more Vitamin B5Vitamin B5 | +190.7% |
| Contains more Vitamin B6Vitamin B6 | +159.1% |
| Contains more Vitamin KVitamin K | +21.1% |
| Contains more Vitamin CVitamin C | +70.2% |
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +54.7% |
| Contains more FolateFolate | +68.8% |
| Contains more CholineCholine | +46.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
26.99 g
Water:
70.13 g
Other:
1.25 g
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
| Contains more WaterWater | +17.5% |
| Contains more OtherOther | +101.6% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +41% |
~equal in
Protein
~1.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
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 | -60.8% |
| Contains more Poly. FatPolyunsaturated fat | +25% |
| Contains more Mono. FatMonounsaturated fat | +1400% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Potassium | 670mg | 271mg | 12% |
| Vitamin B6 | 0.228mg | 0.088mg | 11% |
| Sodium | 244mg | 14mg | 10% |
| Vitamin C | 12.1mg | 20.6mg | 9% |
| Fiber | 3.9g | 1.8g | 8% |
| Copper | 0.152mg | 0.1mg | 6% |
| Carbs | 26.99g | 38.06g | 4% |
| Vitamin B5 | 0.311mg | 0.107mg | 4% |
| Folate | 16µg | 27µg | 3% |
| Iron | 0.52mg | 0.27mg | 3% |
| Phosphorus | 49mg | 27mg | 3% |
| Calories | 114kcal | 160kcal | 2% |
| Vitamin B3 | 0.552mg | 0.854mg | 2% |
| Vitamin B2 | 0.028mg | 0.048mg | 2% |
| Manganese | 0.371mg | 0.384mg | 1% |
| Choline | 16.2mg | 23.7mg | 1% |
| Vitamin B1 | 0.095mg | 0.087mg | 1% |
| Vitamin E | 0.34mg | 0.19mg | 1% |
| Vitamin A | 6µg | 1µg | 1% |
| Zinc | 0.2mg | 0.34mg | 1% |
| Magnesium | 18mg | 21mg | 1% |
| Protein | 1.49g | 1.36g | 0% |
| Fats | 0.14g | 0.28g | 0% |
| Net carbs | 23.09g | 36.26g | N/A |
| Calcium | 14mg | 16mg | 0% |
| Sugar | 0.49g | 1.7g | N/A |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin K | 2.3µg | 1.9µg | 0% |
| Saturated fat | 0.029g | 0.074g | 0% |
| Monounsaturated fat | 0.005g | 0.075g | 0% |
| Polyunsaturated fat | 0.06g | 0.048g | 0% |
| Tryptophan | 0.012mg | 0.019mg | 0% |
| Threonine | 0.052mg | 0.028mg | 0% |
| Isoleucine | 0.05mg | 0.027mg | 0% |
| Leucine | 0.094mg | 0.039mg | 0% |
| Lysine | 0.058mg | 0.044mg | 0% |
| Methionine | 0.02mg | 0.011mg | 0% |
| Phenylalanine | 0.069mg | 0.026mg | 0% |
| Valine | 0.06mg | 0.035mg | 0% |
| Histidine | 0.033mg | 0.02mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
14%
Minerals Daily Need Coverage Score
26%
16%
Comparison summary
Which food is lower in Sugar?
Yam, cooked, boiled, drained, or baked, with salt is lower in Sugar (difference - 1.21g)
Which food is lower in Saturated fat?
Yam, cooked, boiled, drained, or baked, with salt is lower in Saturated fat (difference - 0.045g)
Which food is lower in glycemic index?
Yam, cooked, boiled, drained, or baked, with salt is lower in glycemic index (difference - 94)
Which food is cheaper?
Yam, cooked, boiled, drained, or baked, with salt is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 230mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.