Nutrient Comparison: Cassava VS Yam per 5 oz
Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Cassava vs Yam:
- 5 ounces of Cassava have 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.2 times more Vitamin C than Yam.
- While 5 oz of Raw Yam contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.8 times more Vitamin E than Raw Cassava.
- Both Cassava and Yam provide similar amounts of Vitamin B9 per five ounces.
- 5 ounces of Cassava have insufficient amounts of Vitamin E
- Both Raw Cassava as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.
Comparing minerals per 5 ounces for Cassava vs Yam:
- 5 ounces of Cassava have 1.4 times more Zinc than Yam.
- While 5 oz of Raw Yam contain 1.8 times more Copper, 2 times more Iron, 2 times more Phosphorus and 3 times more Potassium than Raw Cassava.
- Both Cassava and Yam contain similar levels of Magnesium and Manganese per five ounces.
- Both Raw Cassava as well as Raw Yam lack sufficient amounts of Calcium and Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Cassava have 1.4 times more Energy, 1.4 times more Carbohydrate and 3.4 times more Sugars than Yam.
- While 5 oz of Raw Yam contain 2.3 times more Fiber than Raw Cassava.
- Both Cassava and Yam offer comparable quantities of Protein per five ounces.
- Both Raw Cassava as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in five ounces.