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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
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

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 138IU 13IU Yam
Vitamin E 0.35mg 0.19mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
14
Cassava
Mineral Summary Score
25
Yam
14
Cassava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
8%
Cassava
Carbohydrates
28%
Yam
38%
Cassava
Fats
1%
Yam
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.