Potato vs Cassava: Calories, Protein and Which to Choose
A side-by-side comparison of Potato and Cassava per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Potato has 1.3 g more protein per 100 g.
- Potato has 38 fewer kcal per 100 g (30% less).
- For weight loss, Potato gives you more food for fewer calories.
- For muscle or weight gain, Cassava helps you hit calories with smaller portions.
Swap equivalents
- 100 g of Potato has the same calories as 70 g of Cassava.
Frequently asked questions
Which is better: Potato or Cassava?
It depends on your goal. Per 100 g, Potato has 87 kcal and 1.9 g of protein; Cassava has 125 kcal and 0.6 g. Potato has 1.3 g more protein per 100 g. Potato has 38 fewer kcal per 100 g (30% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Potato for Cassava?
Yes. To keep calories the same, swap 100 g of Potato for about 70 g of Cassava. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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