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Cassava vs Pumpkin - In-Depth Nutrition Comparison

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What are the main differences between Cassava and Pumpkin?

  • Cassava is richer in Vitamin C, Manganese, and Fiber, yet Pumpkin is richer in Vitamin A, Iron, and Vitamin E .
  • Pumpkin's daily need coverage for Vitamin A is 47% higher.
  • Cassava has 4 times more Fiber than Pumpkin. Cassava has 1.8g of Fiber, while Pumpkin has 0.5g.

We used Cassava, raw and Pumpkin, raw types in this comparison.

Infographic

Cassava vs Pumpkin infographic
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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 +75%
Contains more Iron +196.3%
Contains more Calcium +31.3%
Contains more Potassium +25.5%
Contains more Copper +27%
Contains more Phosphorus +63%
Contains less Sodium -92.9%
Equal in Zinc - 0.32
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Magnesium +75%
Contains more Iron +196.3%
Contains more Calcium +31.3%
Contains more Potassium +25.5%
Contains more Copper +27%
Contains more Phosphorus +63%
Contains less Sodium -92.9%
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 +128.9%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +42.3%
Contains more Vitamin B6 +44.3%
Contains more Vitamin K +72.7%
Contains more Folate +68.8%
Contains more Vitamin A +65384.6%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +178.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +128.9%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +42.3%
Contains more Vitamin B6 +44.3%
Contains more Vitamin K +72.7%
Contains more Folate +68.8%
Contains more Vitamin A +65384.6%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +178.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
55
Pumpkin
Mineral Summary Score
14
Cassava
18
Pumpkin

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 food.
Protein
8%
Cassava
6%
Pumpkin
Carbohydrates
38%
Cassava
7%
Pumpkin
Fats
1%
Cassava
0%
Pumpkin

Comparison summary table

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

Which food is preferable for your diet?

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

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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 - 0.022g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 1.06g)
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 minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Cassava Pumpkin Opinion
Calories 160 26 Cassava
Protein 1.36 1 Cassava
Fats 0.28 0.1 Cassava
Vitamin C 20.6 9 Cassava
Net carbs 36.2599983215332 6 Cassava
Carbs 38.06 6.5 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.8 Pumpkin
Calcium 16 21 Pumpkin
Potassium 271 340 Pumpkin
Magnesium 21 12 Cassava
Sugar 1.7 2.76 Cassava
Fiber 1.8 0.5 Cassava
Copper 0.1 0.127 Pumpkin
Zinc 0.34 0.32 Cassava
Starch
Phosphorus 27 44 Pumpkin
Sodium 14 1 Pumpkin
Vitamin A 13 8513 Pumpkin
Vitamin E 0.19 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.087 0.05 Cassava
Vitamin B2 0.048 0.11 Pumpkin
Vitamin B3 0.854 0.6 Cassava
Vitamin B5 0.107 0.298 Pumpkin
Vitamin B6 0.088 0.061 Cassava
Vitamin B12 0 0
Vitamin K 1.9 1.1 Cassava
Folate 27 16 Cassava
Trans Fat 0 0
Saturated Fat 0.074 0.052 Pumpkin
Monounsaturated Fat 0.075 0.013 Cassava
Polyunsaturated fat 0.048 0.005 Cassava
Tryptophan 0.019 0.012 Cassava
Threonine 0.028 0.029 Pumpkin
Isoleucine 0.027 0.031 Pumpkin
Leucine 0.039 0.046 Pumpkin
Lysine 0.044 0.054 Pumpkin
Methionine 0.011 0.011
Phenylalanine 0.026 0.032 Pumpkin
Valine 0.035 0.035
Histidine 0.02 0.016 Cassava
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.