Cassava vs Sweet Potato: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Cassava - calories, kcal, weight, nutrition
Sweet potato - calories, kcal, weight, nutrition

Fact 1: There is More Calories in Cassava

At first glance, you can see that in cassava is much more calories than in sweet potato.

Cassava has 160 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 86%.

In cassava and in sweet potato most calories came from carbs.

See tables below to compare cassava with sweet potato in details.

Fact 2: Cassava And Sweet potato Nutrition Difference

Sweet potato vs Cassava: Vitamins and Minerals Comparison

per 100gCassavaSweet potato
Calories160 86
Carbohydrates38.06 g20.12 g
Fat0.28 g0.05 g
Dietary fiber1.8 g3 g
Protein1.36 g1.6 g
Calcium16 mg30 mg
Iron0.27 mg0.61 mg
Magnessium21 mg25 mg
Phosphorus27 mg47 mg
Potassium271 mg337 mg
Sodium14 mg55 mg
Zink0.34 mg0.3 mg
Vitaminium B1 (Thiamine)0.087 mg0.078 mg
Vitaminium B2 (riboflavin)0.048 mg0.061 mg
Vitaminium B3 (Niacin)0.854 mg0.557 mg
Vitaminium B60.088 mg0.209 mg
Vitaminium B9 (Folic acid)27 mg11 mg
Vitaminium C20.6 mg2.4 mg
Vitaminium E0.19 mg0.26 mg
Vitaminium K1.9 mg1.8 mg

Less protein in cassava

It is aslo easy to see see that in cassava is less protein than in sweet potato.

There is 1.6g per 100g of sweet potato and 1.36g per 100g of cassava so using simple math we can see that difference is about 18%.

More carbohydrates in cassava

In cassava is more carbohydrates than in sweet potato.

There is 20.12g/100g of carbohydrates in sweet potato and 38.06g/100g in cassava so let me do the math for you again - difference is about 89%.

More fat in cassava

In cassava is more fats than in sweet potato.

The tables above show us that there is 0.05g/100g of fats in sweet potato and 0.28g/100g in cassava. In this case difference is about 460%.


  • Calories160
  • Carbohydrates38.06 g
  • Fat0.28 g
  • Dietary fiber1.8 g
  • Protein1.36 g
Cassava calories per:
100g | ounce | single piece | cup | half cup

Calories source

  • 95% CARBS.
  • 3% PROTEIN
  • 2% FAT

Sweet potato

  • Calories86
  • Carbohydrates20.12 g
  • Fat0.05 g
  • Dietary fiber3 g
  • Protein1.6 g
Sweet potato calories per:
100g | ounce | single piece | cup | cubes | cup | mashed

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT

Vitamins: sweet potato vs cassava

Minerals: cassava vs sweet potato

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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