Cassava vs Yam: What Should You Choose?

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

Marcin PiotrowiczMarcin Piotrowicz, healthy lifestyle promoter
Cassava - calories, kcal, weight, nutrition
Cassava - calories, kcal, weight, nutrition

Yam vs Cassava: Nutrition Comparison

per 100gCassavaYam
Calories160 108
Carbohydrates38.06 g27.88 g
Fat0.28 g0.17 g
Dietary fiber1.8 g4.1 g
Protein1.36 g1.53 g
Calcium16 mg17 mg
Iron0.27 mg0.54 mg
Magnessium21 mg21 mg
Phosphorus27 mg55 mg
Potassium271 mg816 mg
Sodium14 mg9 mg
Zink0.34 mg0.24 mg
Vitaminium B1 (Thiamine)0.087 mg0.112 mg
Vitaminium B2 (riboflavin)0.048 mg0.032 mg
Vitaminium B3 (Niacin)0.854 mg0.552 mg
Vitaminium B60.088 mg0.293 mg
Vitaminium B9 (Folic acid)27 mg23 mg
Vitaminium C20.6 mg17.1 mg
Vitaminium E0.19 mg0.35 mg
Vitaminium K1.9 mg2.3 mg

More Calories in Cassava

At first glance, you can see that in cassava is more calories than in yam.

Cassava has 160 kcal per 100g and yam 108 kcal per 100g so it is pretty easy to calculate that the difference is about 48%.

In cassava and in yam most calories came from carbs.

See tables below to compare cassava with yam in details.

Cassava And Yam Nutrition Difference

  • Calories:
    cassava - 48% more than yam
  • Carbohydrates:
    cassava - 37% more than yam
  • Fat:
    cassava - 65% more than yam
  • Dietary fiber:
    yam - 128% more than cassava
  • Protein:
    yam - 13% more than cassava

Less protein in cassava

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

There is 1.53g per 100g of yam and 1.36g per 100g of cassava so using simple math we can see that difference is about 13%.

More carbohydrates in cassava

In cassava is more carbohydrates than in yam.

There is 27.88g/100g of carbohydrates in yam and 38.06g/100g in cassava so let me do the math for you again - difference is about 37%.

More fat in cassava

In cassava is more fats than in yam.

The tables above show us that there is 0.17g/100g of fats in yam and 0.28g/100g in cassava. In this case difference is about 65%.

Cassava

160kcal
  • 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

Yam

108kcal
  • Calories108
  • Carbohydrates27.88 g
  • Fat0.17 g
  • Dietary fiber4.1 g
  • Protein1.53 g
Yam calories per:
100g | ounce | single piece | cup | cubes

Calories source

  • 94% CARBS
  • 5% PROTEIN
  • 1% FAT

Vitamins: yam vs cassava

  • Vitaminium B1 (Thiamine):
    yam - 29% more than cassava
  • Vitaminium B2 (riboflavin):
    cassava - 50% more than yam
  • Vitaminium B3 (Niacin):
    cassava - 55% more than yam
  • Vitaminium B6:
    yam - 233% more than cassava
  • Vitaminium B9 (Folic acid):
    cassava - 17% more than yam
  • Vitaminium C:
    cassava - 20% more than yam
  • Vitaminium E:
    yam - 84% more than cassava
  • Vitaminium K:
    yam - 21% more than cassava

Minerals: cassava vs yam

  • Calcium:
    yam - 6% more than cassava
  • Iron:
    yam - 100% more than cassava
  • Magnessium:
    yam - 0% more than cassava
  • Phosphorus:
    yam - 104% more than cassava
  • Potassium:
    yam - 201% more than cassava
  • Sodium:
    cassava - 56% more than yam
  • Zink:
    cassava - 42% more than yam

Compares of cassava

Compares of yam

Read also:

Other compares:

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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