Cassava (also known as cassava or yuca) and potatoes are among the most popular sources of starch worldwide – but: Which one makes more nutritional sense? We compare both root vegetables and show when which one suits your goals better.
What is suitable for which nutritional goals?
| Nutrition Goal | Recommendable | Why? |
|---|---|---|
| Energy requirement high / weight gain | Cassava | Very high in calories and carbohydrates |
| Calorie Control / Weight Loss | Potato | Fewer calories, more satisfying per kcal |
| Blood sugar regulation / diabetes risk | Potato | Less glycemic – extra chilled |
| Vitamin supply (A, E, folate) | Cassava | Significantly higher grades |
| Mineral supply (potassium, iron) | Potato | Rich in important minerals |
| Gut health (resistant starch) | Both | Especially cassava + chilled potato |
| Gluten-free / low allergen | Both | Both are gluten-free |
Result
Both root vegetables have their special advantages: cassava offers more energy, certain vitamins and minerals - ideal for high requirements or as a nutrient booster. Potatoes score with fewer calories, more protein, water and minerals - perfect for healthy everyday food. The healthiest choice? Use variety! Combine both in your diet – the strengths complement each other perfectly.
Sources at a glance
Wikipedia: Cassava / Cassava – Nutrient Data, Risks Wikipedia
Wikipedia: Potato – Nutritional Value & Glycemic Index Wikipedia
FoodStruct: Vitamin & Mineral Comparison Cassava vs. Potato Food Struct
Verywell Health: Starchy Vegetables & Resistant Starch, GI Effects Verywell Health
Healthline: Calories, Health Benefits & Risks of Cassava Healthline
