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  6. Potato vs. Cassava

Potato vs. Cassava — In-Depth Nutrition Comparison

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How are potatoes and cassava different?

  • Potatoes are richer in vitamin B6, iron, potassium, phosphorus, and vitamin B5, while cassava is higher in vitamin C and manganese.
  • Potatoes cover your daily need for vitamin B6, 17% more than cassava.
  • Potatoes contain 4 times more iron than cassava. Potatoes contain 1.08mg of iron, while cassava contains 0.27mg.

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

Infographic

Potato vs Cassava 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.
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%
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%
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%
Contains more ManganeseManganese +75.3%
Contains more SeleniumSelenium +75%
~equal in Calcium ~16mg
~equal in Zinc ~0.34mg

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.
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%
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%
Contains more Vitamin B3Vitamin B3 +65.1%
Contains more Vitamin B5Vitamin B5 +251.4%
Contains more Vitamin B6Vitamin B6 +253.4%
Contains more Vitamin CVitamin C +114.6%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +35.9%
~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 ~1.9µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +83.8%
Contains more WaterWater +25.5%
Contains more OtherOther +114.5%
Contains more FatsFats +115.4%
Contains more CarbsCarbs +80%

Fat Type Comparison

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

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