Comparing Nutrients in 500 calories Sweet PotatoVS Cassava
Weight per 500 calories
Sweet Potato
581g
Cassava
313g
Raw Cassava has 1.9 times more energy per unit of mass than Raw Sweet Potato, which is above average in comparison to other foods. Sweet Potato having average energy density.
Discover which food has more nutrients per 500 calories - Sweet Potato or Cassava?
Discover which food has more nutrients per 500 calories - Sweet Potato or Cassava?
Lets compare vitamin content per 500 calories of Sweet Potato vs Cassava:
500 calories of Sweet Potato have 1319.1 times more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.2 times more Vitamin B3, 13.9 times more Vitamin B5, 4.4 times more Vitamin B6 and 2.5 times more Vitamin E than Cassava.
While 500 kcal of Raw Cassava contain 1.3 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Sweet Potato.
500 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin E
Both Raw Sweet Potato as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.
Comparing minerals per 500 calories for Sweet Potato vs Cassava:
500 calories of Sweet Potato have 3.5 times more Calcium, 2.8 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 7.3 times more Sodium, 1.6 times more Zinc and 2.4 times more Water than Cassava.
500 calories of Cassava lack sufficient amounts of Calcium and Zinc
Both Raw Sweet Potato as well as Raw Cassava lack sufficient amounts of Selenium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Sweet Potato have 4.6 times more Sugars, 3.1 times more Fiber and 2.1 times more Protein than Cassava.
Both Sweet Potato and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
500 calories of Cassava provide inadequate amounts of Protein
Both Raw Sweet Potato as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.