Cassava vs Sweet Potato: Nutrition, Calories & Protein Compared


Cassava vs Sweet potato
Nutrition Facts
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Cassava vs Sweet Potato 100g Compare
per 100g | Cassava | Sweet potato |
---|---|---|
Calories | 160 | 86 |
Carbohydrates | 38.06 g | 20.12 g |
Fat | 0.28 g | 0.05 g |
Saturated fat | 0.07 g | 0.02 g |
Dietary fiber | 1.8 g | 3 g |
Protein | 1.36 g | 1.57 g |
Water | 59.68 g | 77.28 g |
Calcium | 16 mg | 30 mg |
Iron | 0.27 mg | 0.61 mg |
Magnessium | 21 mg | 25 mg |
Potassium | 271 mg | 337 mg |
Sodium | 14 mg | 55 mg |
Vitaminium A | 13 µg | 14187 µg |
Vitaminium B1 (Thiamine) | 0.087 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.048 mg | 0.061 mg |
Vitaminium B3 (Niacin) | 0.854 mg | 0.557 mg |
Vitaminium B6 | 0.088 mg | 0.209 mg |
Vitaminium B9 (Folic acid) | 0.027 mg | 0.011 mg |
Vitaminium C | 20.6 mg | 2.4 mg |
Vitaminium E | 0.19 mg | 0.26 mg |
Vitaminium K | 0.002 µg | 0.002 µg |
Discovering the Nutritional Gems: Cassava and Sweet Potato
When it comes to root vegetables, cassava and sweet potato stand out not just for their versatility in the culinary world but also for their rich nutritional profiles. Both are staples in various cuisines around the globe, providing energy, vitamins, and minerals to millions of people. While they might appear similar at first glance, digging deeper into their nutritional content reveals some interesting differences.
A Closer Look at Cassava and Sweet Potato
Cassava, also known as yuca, is a tropical root vegetable that is a major source of carbohydrates. It has a higher calorie count, with 160 calories per 100 grams, compared to sweet potato's 86 calories. This makes cassava an excellent energy source, though it's important to note that it needs to be properly processed before consumption to remove potentially harmful toxins.
Sweet potato, on the other hand, is celebrated for its sweet flavor and vibrant orange color, owing to its high beta-carotene content. It's a nutritional powerhouse, boasting a plethora of vitamins, including a remarkable 14,187 IU of vitamin A per 100 grams, significantly higher than cassava's 13 IU. This makes sweet potatoes an excellent choice for supporting vision health, immune function, and skin health.
Nutritional Comparison: Beyond the Basics
When comparing cassava and sweet potato, it's clear that each has its strengths. Cassava leads with its carbohydrate content at 38.06 grams, making it ideal for those needing high-energy foods. However, sweet potatoes offer more when it comes to dietary fiber, with 3 grams, aiding in digestion and providing a feeling of fullness.
Both vegetables are low in fat, with cassava containing 0.28 grams and sweet potato even less at 0.05 grams. This makes them excellent choices for heart-healthy diets. Protein levels are similar in both, making them suitable for inclusion in a balanced diet.
Minerals are another area where sweet potatoes shine. They offer more calcium, iron, magnesium, phosphorus, potassium, and sodium compared to cassava. This makes sweet potatoes a better choice for those looking to boost their intake of essential minerals.
Which One Wins the Nutritional Battle?
Choosing between cassava and sweet potato ultimately depends on your nutritional needs and culinary preferences. If you're looking for an energy boost, cassava might be the way to go. However, for those seeking to maximize their intake of vitamins and minerals, sweet potatoes are the clear winner.
It's also worth considering the versatility of each vegetable in cooking. Cassava flour is a popular gluten-free alternative for baking, while sweet potatoes can be baked, mashed, or turned into fries, offering a sweet and nutritious addition to any meal.
In conclusion, both cassava and sweet potato have their place in a healthy diet. By understanding their nutritional profiles, you can make informed choices that best suit your dietary needs. Whether you're drawn to the energy-providing cassava or the nutrient-rich sweet potato, incorporating these vegetables into your meals can add both flavor and health benefits.
Cassava 100g
160kcalCalories source
- 95% CARBS.
- 3% PROTEIN
- 2% FAT
Sweet potato 100g
86kcalCalories source
- 92% CARBS
- 7% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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