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Yam vs. Cassava — In-Depth Nutrition Comparison

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A recap on differences between Yam and Cassava

  • Cassava has less Potassium, Vitamin B6, Fiber, and Copper.
  • Yam covers your daily Potassium needs 16% more than Cassava.
  • Cassava contains 3 times less Vitamin B6 than Yam. Yam contains 0.293mg of Vitamin B6, while Cassava contains 0.088mg.

Food varieties used in this article are Yam, raw and Cassava, raw.

Infographic

Yam 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.
Yam
7
:
Contains more Iron +100%
Contains more Phosphorus +103.7%
Contains more Potassium +201.1%
Contains less Sodium -35.7%
Contains more Copper +78%
Contains more Zinc +41.7%
Equal in Calcium - 16
Equal in Magnesium - 21
Equal in Manganese - 0.384
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +100%
Contains more Phosphorus +103.7%
Contains more Potassium +201.1%
Contains less Sodium -35.7%
Contains more Copper +78%
Contains more Zinc +41.7%
Equal in Calcium - 16
Equal in Magnesium - 21
Equal in Manganese - 0.384
Equal in Selenium - 0.7

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.
Yam
6
:
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B5 +193.5%
Contains more Vitamin B6 +233%
Contains more Vitamin K +21.1%
Contains more Vitamin C +20.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +54.7%
Contains more Folate +17.4%
Contains more Choline +43.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 9% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B5 +193.5%
Contains more Vitamin B6 +233%
Contains more Vitamin K +21.1%
Contains more Vitamin C +20.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +54.7%
Contains more Folate +17.4%
Contains more Choline +43.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
3
:
Contains more Protein +12.5%
Contains more Water +16.6%
Contains more Other +32.3%
Contains more Fats +64.7%
Contains more Carbs +36.5%
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 Protein +12.5%
Contains more Water +16.6%
Contains more Other +32.3%
Contains more Fats +64.7%
Contains more Carbs +36.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
2
:
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +58.3%
Contains more Monounsaturated Fat +1150%
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +58.3%
Contains more Monounsaturated Fat +1150%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Cassava
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Cassava Opinion
Net carbs 23.78g 36.26g Cassava
Protein 1.53g 1.36g Yam
Fats 0.17g 0.28g Cassava
Carbs 27.88g 38.06g Cassava
Calories 118kcal 160kcal Cassava
Sugar 0.5g 1.7g Yam
Fiber 4.1g 1.8g Yam
Calcium 17mg 16mg Yam
Iron 0.54mg 0.27mg Yam
Magnesium 21mg 21mg
Phosphorus 55mg 27mg Yam
Potassium 816mg 271mg Yam
Sodium 9mg 14mg Yam
Zinc 0.24mg 0.34mg Cassava
Copper 0.178mg 0.1mg Yam
Manganese 0.397mg 0.384mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 138IU 13IU Yam
Vitamin A RAE 7µg 1µg Yam
Vitamin E 0.35mg 0.19mg Yam
Vitamin C 17.1mg 20.6mg Cassava
Vitamin B1 0.112mg 0.087mg Yam
Vitamin B2 0.032mg 0.048mg Cassava
Vitamin B3 0.552mg 0.854mg Cassava
Vitamin B5 0.314mg 0.107mg Yam
Vitamin B6 0.293mg 0.088mg Yam
Folate 23µg 27µg Cassava
Choline 16.5mg 23.7mg Cassava
Vitamin K 2.3µg 1.9µg Yam
Tryptophan 0.012mg 0.019mg Cassava
Threonine 0.054mg 0.028mg Yam
Isoleucine 0.052mg 0.027mg Yam
Leucine 0.096mg 0.039mg Yam
Lysine 0.059mg 0.044mg Yam
Methionine 0.021mg 0.011mg Yam
Phenylalanine 0.071mg 0.026mg Yam
Valine 0.062mg 0.035mg Yam
Histidine 0.034mg 0.02mg Yam
Saturated Fat 0.037g 0.074g Yam
Monounsaturated Fat 0.006g 0.075g Cassava
Polyunsaturated fat 0.076g 0.048g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Yam
14%
Cassava
Minerals Daily Need Coverage Score
26%
Yam
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.