Potato or cassava? See which is better for your health, according to experts

A English potato and the cassava These are ingredients that are very present in Brazilian cuisine. Furthermore, they are versatile and can be served fried, roasted, boiled, in butter, in the form of puree or as creams. There are those who prefer one over the other, but, after all, which is better for health ?

The truth is that both potatoes and cassava offer health benefits according to experts consulted by CNN . Both, for example, are rich in vitamin C, as explained by functional nutritionist Helena Fioravanti.

“Cassava is a source of carbohydrates, fiber, vitamin C and beta-carotene. It offers energy to our body, helps with intestinal function, combats cellular aging and brings satiety,” she says. “The English potato is a source of carbohydrates, potassium and vitamin C, offering energy to our body, helping with electrolyte balance and combating cellular aging”, he adds.

Furthermore, Andrea Marinho Marti, nutritionist responsible for the Nutrition Service at Santa Paula Hospital, adds that cassava can provide relief from arthritis symptoms, prevent anemia, help control cholesterol and has antioxidant and anti-inflammatory effects. “It is very suitable for those who practice physical activity”, he adds.

But, after all, which is better: potatoes or cassava?

To answer this question, you need to understand the properties that each tuber offers and also understand the health conditions of each person and the individual goals of each one with food.

For example, for a person who wants to lose weight, potatoes may be a more beneficial choice . “English potatoes have fewer calories compared to cassava. However, in any diet, there are no 'good guy' or 'bad guy' foods”, says Marinho Marti.

Fioravanti states that both can be part of the diet in the weight loss process. “What changes is the volume. Potatoes, as they have fewer calories, can bring more volume to a diet for someone aiming to lose weight compared to cassava,” he says.

For those with diabetes, which is better?

People with diabetes need to pay attention to their diet, as some foods have a high glycemic index, that is, they have a high capacity to increase blood glucose levels. Potatoes and cassava, as they are carbohydrates, raise doubts as to whether or not they are safe for diabetes.

According to Marinho Marti, patients with diabetes can consume both potatoes and cassava . “Although cassava has three times more calories than potatoes, it has the advantage of containing vitamins C, A, B1 and B2”, explains the nutritionist. “In addition, cassava has a lower glycemic index compared to potatoes,” she adds.

On the other hand, Fioravanti reinforces that “people with diabetes need a diet with controlled amounts of carbohydrates”. “Remembering that it must always be accompanied by sources of protein [carne, ovos, frango, peixe, frutos do mar, leguminosas, entre outras] and fat [azeite, abacate, nozes, castanhas, etc.]”, he advises.

In this sense, Daniel Magnoni, nutritionist at the São Camilo Hospital Network, in São Paulo, adds: “People with diabetes can consume both cassava and potatoes, but within 50% of the calories coming from carbohydrates, in the same way as rice,” he says.

Compare the nutritional table of potatoes and cassava

A good way to know the nutrients and properties of any food is checking your nutritional table . When comparing the nutritional information of potatoes and cassava, it is possible to notice some differences.

“When comparing the two nutritional tables, even though cassava has a higher amount of calories — which can be adjusted — micronutrients such as calcium, iron and vitamin C are more abundant in cassava. Therefore, the benefits mentioned above are considerable”, says Marinho Marti.

See below the nutritional compositions of 100 grams of cassava and potatoes, according to TACO (Brazilian Food Composition Table):

Cassava composition (100 g):

• Energy value: 160 kcal;
• Dietary fiber: 1.8 g;
• Calcium: 16 mg;
• Iron: 0.27 mg;
• Magnesium: 21 mg;
• Phosphorus: 27 mg;
• Potassium: 271 mg;
• Vitamin C: 20.6 mg.

Composition of English potato (100 g):

• Energy value: 51.6 kcal;
• Dietary fiber: 1.3 g;
• Calcium: 3.5 mg;
• Iron: 0.2 mg;
• Magnesium: 5.4 mg;
• Vitamin C: 3.8 mg.

Therefore, despite their differences, both potatoes and cassava, when prepared in healthy ways (without frying), are beneficial for health . “Both contribute positively to the health of a healthy person, without diabetes, as long as they are strategically combined with proteins and fats”, highlights Fioravanti.