Cassava vs Sweet Potato: Nutrition, Calories & Protein Compared



Cassava - calories, kcal, weight, nutrition
Cassava - calories, kcal, weight, nutrition

Cassava vs Sweet potato
Nutrition Facts

Cassava
Serving size:
  change
one cassava (700g)cup (205g)half cup (102.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Cassava vs Sweet Potato 100g Compare


per 100gCassavaSweet potato
Calories160 86
Carbohydrates38.06 g20.12 g
Fat0.28 g0.05 g
Saturated fat0.07 g0.02 g
Dietary fiber1.8 g3 g
Protein1.36 g1.57 g
Water59.68 g77.28 g
Calcium16 mg30 mg
Iron0.27 mg0.61 mg
Magnessium21 mg25 mg
Potassium271 mg337 mg
Sodium14 mg55 mg
Vitaminium A13 µg14187 µg
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)0.027 mg0.011 mg
Vitaminium C20.6 mg2.4 mg
Vitaminium E0.19 mg0.26 mg
Vitaminium K0.002 µg0.002 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

160kcal

Calories source

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

Sweet potato 100g

86kcal

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com 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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