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  6. Yam vs. Cassava

Yam vs. Cassava — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of cassava is higher.

Food varieties used in this article are Yam, raw and Cassava, raw.

Infographic

Yam 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.
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 PotassiumPotassium +201.1%
Contains more IronIron +100%
Contains more CopperCopper +78%
Contains more PhosphorusPhosphorus +103.7%
Contains less SodiumSodium -35.7%
Contains more ZincZinc +41.7%
~equal in Magnesium ~21mg
~equal in Calcium ~16mg
~equal in Manganese ~0.384mg
~equal in Selenium ~0.7µg

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.
Yam
Yam
6
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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
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 AVitamin A +600%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B1Vitamin B1 +28.7%
Contains more Vitamin B5Vitamin B5 +193.5%
Contains more Vitamin B6Vitamin B6 +233%
Contains more Vitamin KVitamin K +21.1%
Contains more Vitamin CVitamin C +20.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more FolateFolate +17.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Cassava DV% diff.
Potassium 816mg 271mg 16%
Vitamin B6 0.293mg 0.088mg 16%
Fiber 4.1g 1.8g 9%
Copper 0.178mg 0.1mg 9%
Vitamin C 17.1mg 20.6mg 4%
Phosphorus 55mg 27mg 4%
Vitamin B5 0.314mg 0.107mg 4%
Carbs 27.88g 38.06g 3%
Iron 0.54mg 0.27mg 3%
Calories 118kcal 160kcal 2%
Vitamin B1 0.112mg 0.087mg 2%
Vitamin B3 0.552mg 0.854mg 2%
Zinc 0.24mg 0.34mg 1%
Vitamin A 7µg 1µg 1%
Vitamin E 0.35mg 0.19mg 1%
Manganese 0.397mg 0.384mg 1%
Vitamin B2 0.032mg 0.048mg 1%
Folate 23µg 27µg 1%
Choline 16.5mg 23.7mg 1%
Protein 1.53g 1.36g 0%
Protein per 100 calories 1.3g 0.85g N/A
Calories per 10 g protein 771kcal 1176kcal N/A
Weight per 100 calories 85g 63g N/A
Fats 0.17g 0.28g 0%
Net carbs 23.78g 36.26g N/A
Magnesium 21mg 21mg 0%
Calcium 17mg 16mg 0%
Sugar 0.5g 1.7g N/A
Sodium 9mg 14mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 2.3µg 1.9µg 0%
Saturated fat 0.037g 0.074g 0%
Monounsaturated fat 0.006g 0.075g 0%
Polyunsaturated fat 0.076g 0.048g 0%
Tryptophan 0.012mg 0.019mg 0%
Threonine 0.054mg 0.028mg 0%
Isoleucine 0.052mg 0.027mg 0%
Leucine 0.096mg 0.039mg 0%
Lysine 0.059mg 0.044mg 0%
Methionine 0.021mg 0.011mg 0%
Phenylalanine 0.071mg 0.026mg 0%
Valine 0.062mg 0.035mg 0%
Histidine 0.034mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +12.5%
Contains more WaterWater +16.6%
Contains more OtherOther +32.3%
Contains more FatsFats +64.7%
Contains more CarbsCarbs +36.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -50%
Contains more Poly. FatPolyunsaturated fat +58.3%
Contains more Mono. FatMonounsaturated fat +1150%

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. 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.