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Pumpkin vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between Pumpkin and Cassava?

  • Pumpkin is higher in Vitamin A RAE, yet Cassava is higher in Vitamin C, and Manganese.
  • Pumpkin's daily need coverage for Vitamin A RAE is 32% more.
  • Pumpkin has 4 times more Vitamin E than Cassava. While Pumpkin has 0.8mg of Vitamin E , Cassava has only 0.19mg.

We used Pumpkin, cooked, boiled, drained, without salt and Cassava, raw types in this article.

Infographic

Pumpkin vs Cassava infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +111.1%
Contains more Phosphorus +11.1%
Contains less Sodium -92.9%
Contains more Magnesium +133.3%
Contains more Potassium +17.8%
Contains more Zinc +47.8%
Contains more Manganese +331.5%
Contains more Selenium +250%
Equal in Calcium - 16
Equal in Phosphorus - 27
Equal in Copper - 0.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +111.1%
Contains more Phosphorus +11.1%
Contains less Sodium -92.9%
Contains more Magnesium +133.3%
Contains more Potassium +17.8%
Contains more Zinc +47.8%
Contains more Manganese +331.5%
Contains more Selenium +250%
Equal in Calcium - 16
Equal in Phosphorus - 27
Equal in Copper - 0.1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +44169.2%
Contains more Vitamin E +321.1%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B5 +87.9%
Contains more Vitamin C +338.3%
Contains more Vitamin B1 +180.6%
Contains more Vitamin B3 +106.8%
Contains more Vitamin B6 +100%
Contains more Folate +200%
Contains more Vitamin K +137.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +44169.2%
Contains more Vitamin E +321.1%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B5 +87.9%
Contains more Vitamin C +338.3%
Contains more Vitamin B1 +180.6%
Contains more Vitamin B3 +106.8%
Contains more Vitamin B6 +100%
Contains more Folate +200%
Contains more Vitamin K +137.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +57%
Contains more Protein +88.9%
Contains more Fats +300%
Contains more Carbs +676.7%
Equal in Other - 0.62
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Water +57%
Contains more Protein +88.9%
Contains more Fats +300%
Contains more Carbs +676.7%
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +1100%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +1100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Cassava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Cassava Opinion
Net carbs 3.8g 36.26g Cassava
Protein 0.72g 1.36g Cassava
Fats 0.07g 0.28g Cassava
Carbs 4.9g 38.06g Cassava
Calories 20kcal 160kcal Cassava
Sugar 2.08g 1.7g Cassava
Fiber 1.1g 1.8g Cassava
Calcium 15mg 16mg Cassava
Iron 0.57mg 0.27mg Pumpkin
Magnesium 9mg 21mg Cassava
Phosphorus 30mg 27mg Pumpkin
Potassium 230mg 271mg Cassava
Sodium 1mg 14mg Pumpkin
Zinc 0.23mg 0.34mg Cassava
Copper 0.091mg 0.1mg Cassava
Manganese 0.089mg 0.384mg Cassava
Selenium 0.2µg 0.7µg Cassava
Vitamin A 5755IU 13IU Pumpkin
Vitamin A RAE 288µg 1µg Pumpkin
Vitamin E 0.8mg 0.19mg Pumpkin
Vitamin C 4.7mg 20.6mg Cassava
Vitamin B1 0.031mg 0.087mg Cassava
Vitamin B2 0.078mg 0.048mg Pumpkin
Vitamin B3 0.413mg 0.854mg Cassava
Vitamin B5 0.201mg 0.107mg Pumpkin
Vitamin B6 0.044mg 0.088mg Cassava
Folate 9µg 27µg Cassava
Vitamin K 0.8µg 1.9µg Cassava
Tryptophan 0.009mg 0.019mg Cassava
Threonine 0.021mg 0.028mg Cassava
Isoleucine 0.023mg 0.027mg Cassava
Leucine 0.034mg 0.039mg Cassava
Lysine 0.039mg 0.044mg Cassava
Methionine 0.008mg 0.011mg Cassava
Phenylalanine 0.023mg 0.026mg Cassava
Valine 0.025mg 0.035mg Cassava
Histidine 0.011mg 0.02mg Cassava
Saturated Fat 0.037g 0.074g Pumpkin
Monounsaturated Fat 0.009g 0.075g Cassava
Polyunsaturated fat 0.004g 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Pumpkin
14%
Cassava
Minerals Daily Need Coverage Score
11%
Pumpkin
16%
Cassava

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 42)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.38g)
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 cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.