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  6. Cassava vs. Potato

Cassava vs. Potato — In-Depth Nutrition Comparison

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What are the main differences between cassava and potatoes?

  • Cassava is richer in manganese, yet potatoes are richer in vitamin B6 and iron.
  • Potatoes' daily need coverage for vitamin B6 is 16% higher.
  • Cassava has 2 times more choline than potatoes. Cassava has 23.7mg of choline, while potatoes have 12.1mg.

We used Cassava, raw and Potatoes, flesh, and skin, raw types in this comparison.

Infographic

Cassava vs Potato 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.
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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +33.3%
Contains more ZincZinc +13.3%
Contains more ManganeseManganese +92%
Contains more SeleniumSelenium +75%
Contains more PotassiumPotassium +56.8%
Contains more IronIron +200%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -57.1%
~equal in Magnesium ~23mg
~equal in Copper ~0.11mg

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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B2Vitamin B2 +50%
Contains more FolateFolate +80%
Contains more Vitamin B3Vitamin B3 +24.2%
Contains more Vitamin B5Vitamin B5 +175.7%
Contains more Vitamin B6Vitamin B6 +238.6%
~equal in Vitamin C ~19.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2µg

All nutrients comparison - raw data values

Nutrient Cassava Potato DV% diff.
Vitamin B6 0.088mg 0.298mg 16%
Manganese 0.384mg 0.2mg 8%
Carbs 38.06g 17.49g 7%
Iron 0.27mg 0.81mg 7%
Starch 15.29g 6%
Potassium 271mg 425mg 5%
Calories 160kcal 77kcal 4%
Phosphorus 27mg 57mg 4%
Vitamin B5 0.107mg 0.295mg 4%
Folate 27µg 15µg 3%
Choline 23.7mg 12.1mg 2%
Protein 1.36g 2.05g 1%
Vitamin C 20.6mg 19.7mg 1%
Fiber 1.8g 2.1g 1%
Copper 0.1mg 0.11mg 1%
Vitamin E 0.19mg 0.01mg 1%
Selenium 0.7µg 0.4µg 1%
Vitamin B2 0.048mg 0.032mg 1%
Vitamin B3 0.854mg 1.061mg 1%
Protein per 100 calories 0.85g 2.7g N/A
Calories per 10 g protein 1176kcal 376kcal N/A
Weight per 100 calories 63g 130g N/A
Fats 0.28g 0.09g 0%
Net carbs 36.26g 15.39g N/A
Magnesium 21mg 23mg 0%
Calcium 16mg 12mg 0%
Sugar 1.7g 0.82g N/A
Zinc 0.34mg 0.3mg 0%
Sodium 14mg 6mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B1 0.087mg 0.081mg 0%
Vitamin K 1.9µg 2µg 0%
Saturated fat 0.074g 0.025g 0%
Monounsaturated fat 0.075g 0.002g 0%
Polyunsaturated fat 0.048g 0.042g 0%
Tryptophan 0.019mg 0.021mg 0%
Threonine 0.028mg 0.067mg 0%
Isoleucine 0.027mg 0.066mg 0%
Leucine 0.039mg 0.098mg 0%
Lysine 0.044mg 0.107mg 0%
Methionine 0.011mg 0.032mg 0%
Phenylalanine 0.026mg 0.081mg 0%
Valine 0.035mg 0.103mg 0%
Histidine 0.02mg 0.035mg 0%
Fructose 0.26g 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
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more FatsFats +211.1%
Contains more CarbsCarbs +117.6%
Contains more ProteinProtein +50.7%
Contains more WaterWater +32.8%
Contains more OtherOther +80.6%

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
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +3650%
Contains more Poly. FatPolyunsaturated fat +14.3%
Contains less Sat. FatSaturated fat -66.2%

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/170026/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.