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Cassava vs potatoes

By our estimate, potatoes are more filling per calorie than cassava: 4 versus 1 out of 5. Potatoes have fewer calories: 87 kcal per 100 g, versus 191 for cassava, so the same calories come with more grams of food.

Two boiled starchy roots.

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Last updated
Sources
3 primary
Data
USDA FDC 2709564 and 170438

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Key differences

  • Neither is a meaningful source of protein: 0.7 and 2.1 g per 100 kcal.
  • Potatoes have fewer calories: 87 kcal per 100 g, versus 191 for cassava, so the same calories come with more grams of food.
  • They have similar fiber: 1.9 g per 100 g for cassava and 1.8 g for potatoes.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Cassava (yuca), cooked; Potato, boiled in skin.
NutrientCassavaserving: 150 g (5.5 oz)Potatoesserving: 150 g (5.5 oz)Difference
Calories191 kcal per 100 g (3.5 oz)287 kcal per serving87 kcal per 100 g (3.5 oz)131 kcal per serving−104 kcal per 100 g (3.5 oz)−156 kcal per serving
Protein1.4 g per 100 g (3.5 oz)2.1 g per serving1.9 g per 100 g (3.5 oz)2.8 g per serving+0.5 g per 100 g (3.5 oz)+0.7 g per serving
Carbohydrates39.6 g per 100 g (3.5 oz)59.4 g per serving20.1 g per 100 g (3.5 oz)30.2 g per serving−19.5 g per 100 g (3.5 oz)−29.3 g per serving
of which sugars1.8 g per 100 g (3.5 oz)2.7 g per serving0.9 g per 100 g (3.5 oz)1.4 g per serving−0.9 g per 100 g (3.5 oz)−1.3 g per serving
Fiber1.9 g per 100 g (3.5 oz)2.9 g per serving1.8 g per 100 g (3.5 oz)2.7 g per serving−0.1 g per 100 g (3.5 oz)−0.1 g per serving
Fat3 g per 100 g (3.5 oz)4.5 g per serving0.1 g per 100 g (3.5 oz)0.2 g per serving−2.9 g per 100 g (3.5 oz)−4.4 g per serving
of which saturated0.8 g per 100 g (3.5 oz)1.2 g per serving0 g per 100 g (3.5 oz)0 g per serving−0.8 g per 100 g (3.5 oz)−1.1 g per serving
Water55 g per 100 g (3.5 oz)82.4 g per serving77 g per 100 g (3.5 oz)115.5 g per serving+22 g per 100 g (3.5 oz)+33.1 g per serving
Protein per 100 kcal0.7 g2.1 g+1.4 g
Estimated satiety (1 to 5)1 / 54 / 5+3
Holt satiety index (white bread = 100)not measured323—

In bold, the value more favorable to satiety when the gap is clear. Difference: Potatoes minus Cassava. Source: USDA FDC 2709564 and 170438.

Per typical serving

With typical servings, 150 g (5.5 oz) of cassava has about 287 kcal and 2.1 g of protein, and 150 g (5.5 oz) of potatoes about 131 kcal and 2.8 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, potatoes are more filling per calorie than cassava: 4 versus 1 out of 5.

Only potatoes were measured in people, in the Holt satiety index (1995): 323 versus 100 for white bread.

  • Cassava: Calculation: 1 (base) + 0 (moderate energy density: 191 kcal/100 g) + 0 (protein: 0.7 g/100 kcal) + 0 (fiber: 1.0 g/100 kcal) + 0 (solid food with 55.0 g of water, under 70) = 1.
  • Potatoes: Low energy density; moderate fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Cassava

On the numbers it does not stand out from potatoes in protein, calories, or fiber, so taste, price, or habit can decide.

Potatoes

  • If you want to eat more grams for the same calories: 87 kcal per 100 g.
  • If you prefer a lighter typical serving: about 131 kcal in 150 g (5.5 oz).

On a GLP-1 medication

Cassava. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

Potatoes. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Cassava: every nutrient, frequently asked questions, and similar foods.
  • Potatoes: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Cassava, cooked (FDC ID 2709564).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Potatoes, boiled, cooked in skin, flesh, without salt (FDC ID 170438).accessed .
  3. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .