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  6. Cassava vs. Potato

Cassava vs. Potato — In-Depth Nutrition Comparison

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How are cassava and potatoes different?

  • Cassava is richer in vitamin C and manganese, while potatoes are higher in vitamin B6, iron, potassium, phosphorus, and vitamin B5.
  • Potatoes cover your daily need for vitamin B6, 17% more than cassava.
  • Cassava contains 2 times more vitamin C than potatoes. Cassava contains 20.6mg of vitamin C, while potatoes contain 9.6mg.

Cassava, raw and Potatoes, baked, flesh, and skin, without salt types were used in this article.

Infographic

Cassava vs Potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more ManganeseManganese +75.3%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +97.4%
Contains more IronIron +300%
Contains more CopperCopper +18%
Contains more PhosphorusPhosphorus +159.3%
Contains less SodiumSodium -28.6%
~equal in Calcium ~15mg
~equal in Zinc ~0.36mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Potato
Potato
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Contains more Vitamin CVitamin C +114.6%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B3Vitamin B3 +65.1%
Contains more Vitamin B5Vitamin B5 +251.4%
Contains more Vitamin B6Vitamin B6 +253.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B2 ~0.048mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2µg
~equal in Folate ~28µg

All nutrients comparison - raw data values

Nutrient Cassava Potato DV% diff.
Vitamin B6 0.088mg 0.311mg 17%
Vitamin C 20.6mg 9.6mg 12%
Iron 0.27mg 1.08mg 10%
Potassium 271mg 535mg 8%
Starch 17.27g 7%
Manganese 0.384mg 0.219mg 7%
Carbs 38.06g 21.15g 6%
Phosphorus 27mg 70mg 6%
Vitamin B5 0.107mg 0.376mg 5%
Calories 160kcal 93kcal 3%
Vitamin B3 0.854mg 1.41mg 3%
Protein 1.36g 2.5g 2%
Magnesium 21mg 28mg 2%
Fiber 1.8g 2.2g 2%
Copper 0.1mg 0.118mg 2%
Vitamin B1 0.087mg 0.064mg 2%
Choline 23.7mg 14.8mg 2%
Vitamin E 0.19mg 0.04mg 1%
Selenium 0.7µg 0.4µg 1%
Protein per 100 calories 0.85g 2.7g N/A
Calories per 10 g protein 1176kcal 372kcal N/A
Weight per 100 calories 63g 108g N/A
Fats 0.28g 0.13g 0%
Net carbs 36.26g 18.95g N/A
Calcium 16mg 15mg 0%
Sugar 1.7g 1.18g N/A
Zinc 0.34mg 0.36mg 0%
Sodium 14mg 10mg 0%
Vitamin A 1µg 1µg 0%
Vitamin B2 0.048mg 0.048mg 0%
Vitamin K 1.9µg 2µg 0%
Folate 27µg 28µg 0%
Saturated fat 0.074g 0.034g 0%
Monounsaturated fat 0.075g 0.003g 0%
Polyunsaturated fat 0.048g 0.057g 0%
Tryptophan 0.019mg 0.025mg 0%
Threonine 0.028mg 0.081mg 0%
Isoleucine 0.027mg 0.08mg 0%
Leucine 0.039mg 0.119mg 0%
Lysine 0.044mg 0.13mg 0%
Methionine 0.011mg 0.038mg 0%
Phenylalanine 0.026mg 0.099mg 0%
Valine 0.035mg 0.125mg 0%
Histidine 0.02mg 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Potato
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +115.4%
Contains more CarbsCarbs +80%
Contains more ProteinProtein +83.8%
Contains more WaterWater +25.5%
Contains more OtherOther +114.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Potato
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +2400%
Contains less Sat. FatSaturated fat -54.1%
Contains more Poly. FatPolyunsaturated fat +18.8%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.