Comparing Nutrients in 300 calories CassavaVS Russet Potatoes
Weight per 300 calories
Cassava
188g
Russet Potatoes
380g
Cassava has 2 times more energy per 100g than Russet Potatoes. It has above average energy density when compared to other foods. Raw Whole Russet Potatoes having average energy density.
Discover which food has more nutrients per 300 calories - Cassava or Russet Potatoes?
Discover which food has more nutrients per 300 calories - Cassava or Russet Potatoes?
Lets compare vitamin content per 300 calories of Cassava vs Russet Potatoes:
300 calories of Cassava have 1.8 times more Vitamin C than Russet Potatoes.
While 300 kcal of Raw Whole Russet Potatoes contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 5.7 times more Vitamin B5 and 7.9 times more Vitamin B6 than Raw Cassava.
Both Cassava and Russet Potatoes provide similar amounts of Vitamin B9 per 300 calories.
300 calories of Cassava have insufficient amounts of Vitamin B5
Both Raw Cassava as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Cassava vs Russet Potatoes:
300 calories of Cassava have 1.2 times more Manganese than Russet Potatoes.
While 300 kcal of Raw Whole Russet Potatoes contain 2.1 times more Copper, 6.5 times more Iron, 2.2 times more Magnesium, 4.1 times more Phosphorus, 3.1 times more Potassium, 1.7 times more Zinc and 2.7 times more Water than Raw Cassava.
300 calories of Cassava lack sufficient amounts of Zinc
Both Raw Cassava as well as Raw Whole Russet Potatoes lack sufficient amounts of Calcium and Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 kcal of Raw Whole Russet Potatoes contain 1.5 times more Fiber and 3.2 times more Protein than Raw Cassava.
Both Cassava and Russet Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Cassava provide inadequate amounts of Protein
Both Raw Cassava as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.