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Cassava vs Zucchini - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 44)
Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 0.8g)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Zucchini
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cassava Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Cassava
15
Zucchini
Mineral Summary Score
10
Cassava
9
Zucchini

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +16.7%
Contains more Copper +88.7%
Contains more Iron +37%
Contains more Phosphorus +40.7%
Contains less Sodium -42.9%
Equal in Calcium - 16
Equal in Potassium - 261
Equal in Zinc - 0.32
Contains more Magnesium +16.7%
Contains more Copper +88.7%
Contains more Iron +37%
Contains more Phosphorus +40.7%
Contains less Sodium -42.9%
Equal in Calcium - 16
Equal in Potassium - 261
Equal in Zinc - 0.32

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +15.1%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +89.4%
Contains more Vitamin A +1438.5%
Contains more Vitamin B2 +95.8%
Contains more Vitamin B5 +90.7%
Contains more Vitamin B6 +85.2%
Contains more Vitamin K +126.3%
Contains more Vitamin C +15.1%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +89.4%
Contains more Vitamin A +1438.5%
Contains more Vitamin B2 +95.8%
Contains more Vitamin B5 +90.7%
Contains more Vitamin B6 +85.2%
Contains more Vitamin K +126.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cassava
7%
Zucchini
Carbohydrates
38%
Cassava
3%
Zucchini
Fats
1%
Cassava
1%
Zucchini

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cassava Zucchini Opinion
Calories 160 17 Cassava
Protein 1.36 1.21 Cassava
Fats 0.28 0.32 Zucchini
Vitamin C 20.6 17.9 Cassava
Carbs 38.06 3.11 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.37 Zucchini
Calcium 16 16
Potassium 271 261 Cassava
Magnesium 21 18 Cassava
Sugars 1.7 2.5 Zucchini
Fiber 1.8 1 Cassava
Copper 0.1 0.053 Cassava
Zinc 0.34 0.32 Cassava
Starch 0 Zucchini
Phosphorus 27 38 Zucchini
Sodium 14 8 Zucchini
Vitamin A 13 200 Zucchini
Vitamin E 0.19 0.12 Cassava
Vitamin D 0 0
Vitamin B1 0.087 0.045 Cassava
Vitamin B2 0.048 0.094 Zucchini
Vitamin B3 0.854 0.451 Cassava
Vitamin B5 0.107 0.204 Zucchini
Vitamin B6 0.088 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 1.9 4.3 Zucchini
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.074 0.084 Cassava
Monounsaturated Fat 0.075 0.011 Cassava
Polyunsaturated fat 0.048 0.091 Zucchini
Tryptophan 0.019 0.01 Cassava
Threonine 0.028 0.029 Zucchini
Isoleucine 0.027 0.044 Zucchini
Leucine 0.039 0.071 Zucchini
Lysine 0.044 0.067 Zucchini
Methionine 0.011 0.018 Zucchini
Phenylalanine 0.026 0.043 Zucchini
Valine 0.035 0.054 Zucchini
Histidine 0.02 0.026 Zucchini
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.