Nutrient Comparison: Yam VS Cassava per 100 g
Compare the macro and micronutrient content in 100 g of Yam versus 100 g of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 100 grams of Yam vs Cassava:
- 100 grams of Yam have 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 Cassava.
- While 100 g of Raw Cassava contain 1.5 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Yam.
- Both Yam and Cassava provide similar amounts of Vitamin B9 and Vitamin C per 100 grams.
- 100 grams of Cassava have insufficient amounts of Vitamin E
- Both Raw Yam as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.
Comparing minerals per 100 grams for Yam vs Cassava:
- 100 grams of Yam have 1.8 times more Copper, 2 times more Iron, 2 times more Phosphorus and 3 times more Potassium than Cassava.
- While 100 g of Raw Cassava contain 1.4 times more Zinc than Raw Yam.
- Both Yam and Cassava contain similar levels of Magnesium and Manganese per 100 grams.
- Both Raw Yam as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in 100 grams.
Comparison of macro-nutrients per 100 grams:
- 100 grams of Yam have 2.3 times more Fiber than Cassava.
- While 100 g of Raw Cassava contain 1.4 times more Energy, 1.4 times more Carbohydrate and 3.4 times more Sugars than Raw Yam.
- Both Yam and Cassava offer comparable quantities of Protein per 100 grams.
- Both Raw Yam as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.