Comparing Nutrients in 7 ounces Cassava VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
White Potatoes	10%	1%	89%

Macro Nutrients

	Cassava	White Potatoes	Recommended Dietary Allowance
Energy	11% 318kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	24% 31g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.15% 2.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.93% 0.67g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Cassava	White Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	White Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	25.6% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	12.5% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS White Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of White Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs White Potatoes:

• 7 ounces of Cassava have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.3 times more Vitamin C than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 2.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Cassava.
• Both Cassava and White Potatoes provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Cassava as well as Raw Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs White Potatoes:

• 7 ounces of Cassava have 2.6 times more Manganese than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 1.9 times more Iron, 2.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Water than Raw Cassava.
• Both Cassava and White Potatoes contain similar levels of Copper, Magnesium and Zinc per seven ounces.
• Both Raw Cassava as well as Raw Whole White Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.3 times more Energy, 2.4 times more Carbohydrate and 1.5 times more Sugars than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 1.3 times more Fiber than Raw Cassava.
• Both Cassava and White Potatoes offer comparable quantities of Protein per seven ounces.
• Both Raw Cassava as well as Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS White Potatoes

What are the health benefits of Cassava compared to White Potatoes?

Cassava is a good source of vitamin C, folate, and manganese, while white potatoes are higher in vitamin B6 and potassium. Both are starchy vegetables that can provide energy, but cassava is gluten-free and may be easier to digest for some individuals. It's important to include a variety of plant-based foods in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or White Potatoes?

Both cassava and white potatoes can be part of a healthy diet for weight loss, as they are good sources of carbohydrates and fiber. However, white potatoes are lower in calories and higher in fiber compared to cassava. Therefore, if you are looking to lose weight, white potatoes may be a better option as they can help you feel full and satisfied with fewer calories. Remember to also focus on incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet for overall health and weight management.

Should I eat more Cassava or more White Potatoes to gain more muscles while training consistently?

Both cassava and white potatoes can be part of a muscle-building diet as they provide carbohydrates for energy. However, white potatoes are higher in protein and certain vitamins and minerals that are important for muscle growth, such as vitamin C and potassium. Therefore, incorporating more white potatoes into your diet may be beneficial for muscle building while training consistently.

What is the environmental impact of producing Cassava compared to White Potatoes?

Cassava has a lower environmental impact compared to white potatoes in terms of water usage and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water for cultivation compared to potatoes. Additionally, cassava has a higher yield per acre, which can help reduce land use for agriculture. Overall, choosing cassava over white potatoes can be a more sustainable option for the environment.