Comparing Nutrients in 300 calories Russet PotatoesVS Cassava
Weight per 300 calories
Russet Potatoes
380g
Cassava
188g
Raw Cassava has 2 times more energy per unit of mass than Raw Whole Russet Potatoes, which is above average in comparison to other foods. Russet Potatoes having average energy density.
Discover which food has more nutrients per 300 calories - Russet Potatoes or Cassava?
Discover which food has more nutrients per 300 calories - Russet Potatoes or Cassava?
Lets compare vitamin content per 300 calories of Russet Potatoes vs Cassava:
300 calories of Russet Potatoes have 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 Cassava.
While 300 kcal of Raw Cassava contain 1.8 times more Vitamin C than Raw Whole Russet Potatoes.
Both Russet Potatoes and Cassava provide similar amounts of Vitamin B9 per 300 calories.
300 calories of Cassava have insufficient amounts of Vitamin B5
Both Raw Whole Russet Potatoes as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Russet Potatoes vs Cassava:
300 calories of Russet Potatoes have 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 Cassava.
Both Russet Potatoes and Cassava contain similar levels of Manganese per 300 calories.
300 calories of Cassava lack sufficient amounts of Zinc
Both Raw Whole Russet Potatoes as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Russet Potatoes have 1.5 times more Fiber and 3.2 times more Protein than Cassava.
Both Russet Potatoes and Cassava offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Cassava provide inadequate amounts of Protein
Both Raw Whole Russet Potatoes as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.