Sweet potato vs. Cassava — In-Depth Nutrition Comparison

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Important differences between sweet potatoes and cassava

Sweet potatoes have more vitamin A, vitamin B5, vitamin B6, copper, potassium, fiber, and iron; however, cassava has more carbs and folate.
Sweet potatoes' daily need coverage for vitamin A is 107% more.
Sweet potatoes have 8 times more vitamin B5 than cassava. Sweet potatoes have 0.884mg of vitamin B5, while cassava has 0.107mg.
Cassava has a higher glycemic index than sweet potatoes.

The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Cassava, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sweet potato

Cassava

Contains more MagnesiumMagnesium	+28.6%
Contains more CalciumCalcium	+137.5%
Contains more PotassiumPotassium	+75.3%
Contains more IronIron	+155.6%
Contains more CopperCopper	+61%
Contains more PhosphorusPhosphorus	+100%
Contains more ManganeseManganese	+29.4%

Contains less SodiumSodium	-61.1%
Contains more SeleniumSelenium	+250%

~equal in Zinc ~0.34mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sweet potato

Cassava

Contains more Vitamin AVitamin A	+96000%
Contains more Vitamin EVitamin E	+273.7%
Contains more Vitamin B1Vitamin B1	+23%
Contains more Vitamin B2Vitamin B2	+120.8%
Contains more Vitamin B3Vitamin B3	+74.1%
Contains more Vitamin B5Vitamin B5	+726.2%
Contains more Vitamin B6Vitamin B6	+225%
Contains more Vitamin KVitamin K	+21.1%

Contains more FolateFolate

+350%

~equal in Vitamin C ~20.6mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	961µg	1µg	107%
Vitamin B5	0.884mg	0.107mg	16%
Vitamin B6	0.286mg	0.088mg	15%
Copper	0.161mg	0.1mg	7%
Carbs	20.71g	38.06g	6%
Potassium	475mg	271mg	6%
Fiber	3.3g	1.8g	6%
Iron	0.69mg	0.27mg	5%
Manganese	0.497mg	0.384mg	5%
Folate	6µg	27µg	5%
Calories	90kcal	160kcal	4%
Phosphorus	54mg	27mg	4%
Vitamin B2	0.106mg	0.048mg	4%
Vitamin B3	1.487mg	0.854mg	4%
Starch	7.05g		3%
Vitamin E	0.71mg	0.19mg	3%
Calcium	38mg	16mg	2%
Vitamin B1	0.107mg	0.087mg	2%
Choline	13.1mg	23.7mg	2%
Protein	2.01g	1.36g	1%
Vitamin C	19.6mg	20.6mg	1%
Magnesium	27mg	21mg	1%
Sodium	36mg	14mg	1%
Selenium	0.2µg	0.7µg	1%
Fructose	0.5g		1%
Protein per 100 calories	2.2g	0.85g	N/A
Calories per 10 g protein	448kcal	1176kcal	N/A
Weight per 100 calories	111g	63g	N/A
Fats	0.15g	0.28g	0%
Net carbs	17.41g	36.26g	N/A
Sugar	6.48g	1.7g	N/A
Zinc	0.32mg	0.34mg	0%
Vitamin K	2.3µg	1.9µg	0%
Saturated fat	0.052g	0.074g	0%
Monounsaturated fat	0.002g	0.075g	0%
Polyunsaturated fat	0.092g	0.048g	0%
Tryptophan	0.04mg	0.019mg	0%
Threonine	0.107mg	0.028mg	0%
Isoleucine	0.07mg	0.027mg	0%
Leucine	0.118mg	0.039mg	0%
Lysine	0.084mg	0.044mg	0%
Methionine	0.037mg	0.011mg	0%
Phenylalanine	0.114mg	0.026mg	0%
Valine	0.11mg	0.035mg	0%
Histidine	0.039mg	0.02mg	0%