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  6. Yam, cooked, boiled, drained, or baked, with salt vs. Cassava

Yam, cooked, boiled, drained, or baked, with salt vs. Cassava — In-Depth Nutrition Comparison

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Differences between yam, cooked, boiled, drained, or baked, with salt and cassava

  • Yam, cooked, boiled, drained, or baked, with salt has more potassium, vitamin B6, fiber, and copper, while cassava has more vitamin C.
  • Yam, cooked, boiled, drained, or baked, with salt's daily need coverage for potassium is 12% higher.
  • Cassava contains 17 times less sodium than yam, cooked, boiled, drained, or baked, with salt. Yam, cooked, boiled, drained, or baked, with salt contains 244mg of sodium, while cassava contains 14mg.

The food types used in this comparison are Yam, cooked, boiled, drained, or baked, with salt and Cassava, raw.

Infographic

Yam, cooked, boiled, drained, or baked, with salt vs Cassava infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 32% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more PotassiumPotassium +147.2%
Contains more IronIron +92.6%
Contains more CopperCopper +52%
Contains more PhosphorusPhosphorus +81.5%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +14.3%
Contains more ZincZinc +70%
Contains less SodiumSodium -94.3%
~equal in Manganese ~0.384mg
~equal in Selenium ~0.7µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +78.9%
Contains more Vitamin B5Vitamin B5 +190.7%
Contains more Vitamin B6Vitamin B6 +159.1%
Contains more Vitamin KVitamin K +21.1%
Contains more Vitamin CVitamin C +70.2%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more FolateFolate +68.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam, cooked, boiled, drained, or baked, with salt Cassava DV% diff.
Potassium 670mg 271mg 12%
Vitamin B6 0.228mg 0.088mg 11%
Sodium 244mg 14mg 10%
Vitamin C 12.1mg 20.6mg 9%
Fiber 3.9g 1.8g 8%
Copper 0.152mg 0.1mg 6%
Carbs 26.99g 38.06g 4%
Vitamin B5 0.311mg 0.107mg 4%
Iron 0.52mg 0.27mg 3%
Phosphorus 49mg 27mg 3%
Folate 16µg 27µg 3%
Calories 114kcal 160kcal 2%
Vitamin B2 0.028mg 0.048mg 2%
Vitamin B3 0.552mg 0.854mg 2%
Magnesium 18mg 21mg 1%
Zinc 0.2mg 0.34mg 1%
Vitamin A 6µg 1µg 1%
Vitamin E 0.34mg 0.19mg 1%
Manganese 0.371mg 0.384mg 1%
Vitamin B1 0.095mg 0.087mg 1%
Choline 16.2mg 23.7mg 1%
Protein 1.49g 1.36g 0%
Fats 0.14g 0.28g 0%
Net carbs 23.09g 36.26g N/A
Calcium 14mg 16mg 0%
Sugar 0.49g 1.7g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin K 2.3µg 1.9µg 0%
Saturated fat 0.029g 0.074g 0%
Monounsaturated fat 0.005g 0.075g 0%
Polyunsaturated fat 0.06g 0.048g 0%
Tryptophan 0.012mg 0.019mg 0%
Threonine 0.052mg 0.028mg 0%
Isoleucine 0.05mg 0.027mg 0%
Leucine 0.094mg 0.039mg 0%
Lysine 0.058mg 0.044mg 0%
Methionine 0.02mg 0.011mg 0%
Phenylalanine 0.069mg 0.026mg 0%
Valine 0.06mg 0.035mg 0%
Histidine 0.033mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 26.99 g
Water: 70.13 g
Other: 1.25 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more WaterWater +17.5%
Contains more OtherOther +101.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +41%
~equal in Protein ~1.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -60.8%
Contains more Poly. FatPolyunsaturated fat +25%
Contains more Mono. FatMonounsaturated fat +1400%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yam, cooked, boiled, drained, or baked, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170551/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.