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  6. Cassava vs. Pumpkin

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 170% higher.
  • Cassava has 4 times more fiber than pumpkin. Cassava has 1.8g of fiber, while pumpkin has 0.5g.
  • Pumpkin has a lower glycemic index than cassava.

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

Infographic

Cassava vs Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +75%
Contains more ManganeseManganese +207.2%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +25.5%
Contains more IronIron +196.3%
Contains more CopperCopper +27%
Contains more PhosphorusPhosphorus +63%
Contains less SodiumSodium -92.9%
~equal in Zinc ~0.32mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin CVitamin C +128.9%
Contains more Vitamin B1Vitamin B1 +74%
Contains more Vitamin B3Vitamin B3 +42.3%
Contains more Vitamin B6Vitamin B6 +44.3%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +68.8%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +457.9%
Contains more Vitamin B2Vitamin B2 +129.2%
Contains more Vitamin B5Vitamin B5 +178.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Pumpkin DV% diff.
Vitamin A 1µg 426µg 47%
Vitamin C 20.6mg 9mg 13%
Carbs 38.06g 6.5g 11%
Manganese 0.384mg 0.125mg 11%
Calories 160kcal 26kcal 7%
Iron 0.27mg 0.8mg 7%
Vitamin E 0.19mg 1.06mg 6%
Fiber 1.8g 0.5g 5%
Vitamin B2 0.048mg 0.11mg 5%
Vitamin B5 0.107mg 0.298mg 4%
Copper 0.1mg 0.127mg 3%
Vitamin B1 0.087mg 0.05mg 3%
Folate 27µg 16µg 3%
Choline 23.7mg 8.2mg 3%
Magnesium 21mg 12mg 2%
Potassium 271mg 340mg 2%
Phosphorus 27mg 44mg 2%
Vitamin B3 0.854mg 0.6mg 2%
Vitamin B6 0.088mg 0.061mg 2%
Protein 1.36g 1g 1%
Calcium 16mg 21mg 1%
Sodium 14mg 1mg 1%
Selenium 0.7µg 0.3µg 1%
Vitamin K 1.9µg 1.1µg 1%
Protein per 100 calories 0.85g 3.8g N/A
Calories per 10 g protein 1176kcal 260kcal N/A
Weight per 100 calories 63g 385g N/A
Fats 0.28g 0.1g 0%
Net carbs 36.26g 6g N/A
Sugar 1.7g 2.76g N/A
Zinc 0.34mg 0.32mg 0%
Saturated fat 0.074g 0.052g 0%
Monounsaturated fat 0.075g 0.013g 0%
Polyunsaturated fat 0.048g 0.005g 0%
Tryptophan 0.019mg 0.012mg 0%
Threonine 0.028mg 0.029mg 0%
Isoleucine 0.027mg 0.031mg 0%
Leucine 0.039mg 0.046mg 0%
Lysine 0.044mg 0.054mg 0%
Methionine 0.011mg 0.011mg 0%
Phenylalanine 0.026mg 0.032mg 0%
Valine 0.035mg 0.035mg 0%
Histidine 0.02mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +36%
Contains more FatsFats +180%
Contains more CarbsCarbs +485.5%
Contains more WaterWater +53.5%
Contains more OtherOther +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +476.9%
Contains more Poly. FatPolyunsaturated fat +860%
Contains less Sat. FatSaturated fat -29.7%

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. 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.