Cassava vs Sweet Potato: Calories and Nutrition Compared (2026)

Cassava contains 1.4 g of protein and 160 calories, while sweet potato also contains 1.4 g of protein but only 76 calories. Therefore, sweet potato is lower in calories.

Cassava and sweet potato are both starchy root vegetables, but they differ significantly in their nutritional content. This comparison highlights their calories, carbohydrates, sugars, and other nutrients.

What Is the Difference Between Cassava and Sweet Potato?

Cassava is a tropical root vegetable known for its high carbohydrate content. It is often processed into flour or tapioca and is a staple food in many regions. Sweet potato is a root vegetable that is rich in vitamins and minerals, particularly beta-carotene. It is commonly consumed baked, boiled, or mashed.

Cassava vs Sweet Potato: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of cassava and sweet potato.

Nutrient (per 100 g)	Cassava (raw)	Sweet potato (boiled)
Calories	160 kcal	76 kcal
Protein	1.4 g	1.4 g
Carbs	38.1 g	17.7 g
Sugar	1.7 g	5.7 g
Fat	0.3 g	0.1 g
Fiber	1.8 g	2.5 g
Sodium	14 mg	27 mg

Which Is Better, Cassava or Sweet Potato?

For weight loss: Sweet potato is lower in calories, providing 76 calories compared to cassava's 160 calories.

For muscle and protein: Both cassava and sweet potato contain 1.4 g of protein per 100 g, providing similar protein content.

For low-carb or low-sugar: Cassava has 38.1 g of carbohydrates and 1.7 g of sugar, while sweet potato has 17.7 g of carbohydrates and 5.7 g of sugar.

How to Track Cassava and Sweet potato Accurately

Portion sizes and macronutrient content can be easy to misjudge, leading to inaccurate assessments of dietary intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Both cassava and sweet potato contain 1.4 g of protein per 100 g.

Which has fewer calories?

Sweet potato has fewer calories at 76, while cassava has 160 calories per 100 g.

What are the carbohydrate contents?

Cassava has 38.1 g of carbohydrates, while sweet potato has 17.7 g per 100 g.

How much sugar is in each?

Cassava contains 1.7 g of sugar, whereas sweet potato has 5.7 g per 100 g.

What is the fiber content of cassava?

Cassava contains 1.8 g of fiber per 100 g.

What is the sodium content in sweet potato?

Sweet potato contains 27 mg of sodium per 100 g.

Key Takeaways

• Cassava has 160 calories per 100 g.
• Sweet potato has 76 calories per 100 g.
• Both contain 1.4 g of protein per 100 g.
• Cassava has 38.1 g of carbohydrates.
• Sweet potato has 17.7 g of carbohydrates.
• Sweet potato has 5.7 g of sugar, cassava has 1.7 g.