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.
- The glycemic index of cassava is higher.
Food varieties used in this article are Yam, raw and Cassava, raw.
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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 | +201.1% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +78% |
| Contains more PhosphorusPhosphorus | +103.7% |
| Contains less SodiumSodium | -35.7% |
| Contains more ZincZinc | +41.7% |
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.
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +84.2% |
| Contains more Vitamin B1Vitamin B1 | +28.7% |
| Contains more Vitamin B5Vitamin B5 | +193.5% |
| Contains more Vitamin B6Vitamin B6 | +233% |
| Contains more Vitamin KVitamin K | +21.1% |
| Contains more Vitamin CVitamin C | +20.5% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +54.7% |
| Contains more FolateFolate | +17.4% |
| Contains more CholineCholine | +43.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 816mg | 271mg | 16% |
| Vitamin B6 | 0.293mg | 0.088mg | 16% |
| Fiber | 4.1g | 1.8g | 9% |
| Copper | 0.178mg | 0.1mg | 9% |
| Vitamin C | 17.1mg | 20.6mg | 4% |
| Vitamin B5 | 0.314mg | 0.107mg | 4% |
| Phosphorus | 55mg | 27mg | 4% |
| Carbs | 27.88g | 38.06g | 3% |
| Iron | 0.54mg | 0.27mg | 3% |
| Calories | 118kcal | 160kcal | 2% |
| Vitamin B3 | 0.552mg | 0.854mg | 2% |
| Vitamin B1 | 0.112mg | 0.087mg | 2% |
| Folate | 23µg | 27µg | 1% |
| Choline | 16.5mg | 23.7mg | 1% |
| Vitamin A | 7µg | 1µg | 1% |
| Vitamin E | 0.35mg | 0.19mg | 1% |
| Manganese | 0.397mg | 0.384mg | 1% |
| Zinc | 0.24mg | 0.34mg | 1% |
| Vitamin B2 | 0.032mg | 0.048mg | 1% |
| Protein | 1.53g | 1.36g | 0% |
| Fats | 0.17g | 0.28g | 0% |
| Net carbs | 23.78g | 36.26g | N/A |
| Magnesium | 21mg | 21mg | 0% |
| Calcium | 17mg | 16mg | 0% |
| Sugar | 0.5g | 1.7g | N/A |
| Sodium | 9mg | 14mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin K | 2.3µg | 1.9µg | 0% |
| Saturated fat | 0.037g | 0.074g | 0% |
| Monounsaturated fat | 0.006g | 0.075g | 0% |
| Polyunsaturated fat | 0.076g | 0.048g | 0% |
| Tryptophan | 0.012mg | 0.019mg | 0% |
| Threonine | 0.054mg | 0.028mg | 0% |
| Isoleucine | 0.052mg | 0.027mg | 0% |
| Leucine | 0.096mg | 0.039mg | 0% |
| Lysine | 0.059mg | 0.044mg | 0% |
| Methionine | 0.021mg | 0.011mg | 0% |
| Phenylalanine | 0.071mg | 0.026mg | 0% |
| Valine | 0.062mg | 0.035mg | 0% |
| Histidine | 0.034mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.5% |
| Contains more WaterWater | +16.6% |
| Contains more OtherOther | +32.3% |
| Contains more FatsFats | +64.7% |
| Contains more CarbsCarbs | +36.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Poly. FatPolyunsaturated fat | +58.3% |
| Contains more Mono. FatMonounsaturated fat | +1150% |