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Summer squash vs Cassava - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 27)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 0.5g)
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.
Summer squash Cassava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars 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
Summer squash Cassava
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
16
Summer squash
14
Cassava
Mineral Summary Score
9
Summer squash
10
Cassava

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 Iron +29.6%
Contains more Phosphorus +40.7%
Contains less Sodium -85.7%
Contains more Magnesium +23.5%
Contains more Copper +96.1%
Contains more Zinc +17.2%
Equal in Calcium - 16
Equal in Potassium - 271
Contains more Iron +29.6%
Contains more Phosphorus +40.7%
Contains less Sodium -85.7%
Contains more Magnesium +23.5%
Contains more Copper +96.1%
Contains more Zinc +17.2%
Equal in Calcium - 16
Equal in Potassium - 271

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 A +1438.5%
Contains more Vitamin B2 +195.8%
Contains more Vitamin B5 +44.9%
Contains more Vitamin B6 +147.7%
Contains more Vitamin K +57.9%
Contains more Vitamin C +21.2%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +81.3%
Contains more Vitamin B3 +75.4%
Contains more Vitamin A +1438.5%
Contains more Vitamin B2 +195.8%
Contains more Vitamin B5 +44.9%
Contains more Vitamin B6 +147.7%
Contains more Vitamin K +57.9%
Contains more Vitamin C +21.2%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +81.3%
Contains more Vitamin B3 +75.4%

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
7%
Summer squash
8%
Cassava
Carbohydrates
3%
Summer squash
38%
Cassava
Fats
1%
Summer squash
1%
Cassava

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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 Summer squash Cassava Opinion
Calories 16 160 Cassava
Protein 1.21 1.36 Cassava
Fats 0.18 0.28 Cassava
Vitamin C 17 20.6 Cassava
Carbs 3.35 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.27 Summer squash
Calcium 15 16 Cassava
Potassium 262 271 Cassava
Magnesium 17 21 Cassava
Sugars 2.2 1.7 Summer squash
Fiber 1.1 1.8 Cassava
Copper 0.051 0.1 Cassava
Zinc 0.29 0.34 Cassava
Starch
Phosphorus 38 27 Summer squash
Sodium 2 14 Summer squash
Vitamin A 200 13 Summer squash
Vitamin E 0.12 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.048 0.087 Cassava
Vitamin B2 0.142 0.048 Summer squash
Vitamin B3 0.487 0.854 Cassava
Vitamin B5 0.155 0.107 Summer squash
Vitamin B6 0.218 0.088 Summer squash
Vitamin B12 0 0
Vitamin K 3 1.9 Summer squash
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.044 0.074 Summer squash
Monounsaturated Fat 0.016 0.075 Cassava
Polyunsaturated fat 0.089 0.048 Summer squash
Tryptophan 0.011 0.019 Cassava
Threonine 0.028 0.028
Isoleucine 0.042 0.027 Summer squash
Leucine 0.069 0.039 Summer squash
Lysine 0.065 0.044 Summer squash
Methionine 0.017 0.011 Summer squash
Phenylalanine 0.041 0.026 Summer squash
Valine 0.053 0.035 Summer squash
Histidine 0.025 0.02 Summer squash
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.