Cassava has 1.4 times more energy per 100g than Yam. It has above average energy density when compared to other foods. Raw Yam having average energy density.
Discover which food has more nutrients per 100 calories - Cassava or Yam?
Discover which food has more nutrients per 100 calories - Cassava or Yam?
Lets compare vitamin content per 100 calories of Cassava vs Yam:
100 kcal of Raw Yam contain 1.7 times more Vitamin B1, 4 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Cassava.
Both Cassava and Yam provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 100 calories.
100 calories of Cassava have insufficient amounts of Vitamin B5
Both Raw Cassava as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Cassava vs Yam:
100 kcal of Raw Yam contain 2.4 times more Copper, 2.7 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus and 4.1 times more Potassium than Raw Cassava.
Both Raw Cassava as well as Raw Yam lack sufficient amounts of Calcium, Selenium and Zinc in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 kcal of Raw Yam contain 3.1 times more Fiber and 1.5 times more Protein than Raw Cassava.
Both Cassava and Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Cassava provide inadequate amounts of Protein
Both Raw Cassava as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.