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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 Potassium +201.1%
Contains more Copper +78%
Contains more Phosphorus +103.7%
Contains less Sodium -35.7%
Contains more Zinc +41.7%
Equal in Calcium - 16
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +100%
Contains more Potassium +201.1%
Contains more Copper +78%
Contains more Phosphorus +103.7%
Contains less Sodium -35.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Yam Cassava Opinion
Calories 118 160 Cassava
Protein 1.53 1.36 Yam
Fats 0.17 0.28 Cassava
Vitamin C 17.1 20.6 Cassava
Carbs 27.88 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.27 Yam
Calcium 17 16 Yam
Potassium 816 271 Yam
Magnesium 21 21
Sugar 0.5 1.7 Yam
Fiber 4.1 1.8 Yam
Copper 0.178 0.1 Yam
Zinc 0.24 0.34 Cassava
Starch
Phosphorus 55 27 Yam
Sodium 9 14 Yam
Vitamin A 138 13 Yam
Vitamin E 0.35 0.19 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.087 Yam
Vitamin B2 0.032 0.048 Cassava
Vitamin B3 0.552 0.854 Cassava
Vitamin B5 0.314 0.107 Yam
Vitamin B6 0.293 0.088 Yam
Vitamin B12 0 0
Vitamin K 2.3 1.9 Yam
Folate 23 27 Cassava
Trans Fat 0 0
Saturated Fat 0.037 0.074 Yam
Monounsaturated Fat 0.006 0.075 Cassava
Polyunsaturated fat 0.076 0.048 Yam
Tryptophan 0.012 0.019 Cassava
Threonine 0.054 0.028 Yam
Isoleucine 0.052 0.027 Yam
Leucine 0.096 0.039 Yam
Lysine 0.059 0.044 Yam
Methionine 0.021 0.011 Yam
Phenylalanine 0.071 0.026 Yam
Valine 0.062 0.035 Yam
Histidine 0.034 0.02 Yam
Fructose

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.