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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 RAE, Iron, and Vitamin E .
  • Pumpkin's daily need coverage for Vitamin A RAE 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +75%
Contains more Calcium +31.3%
Contains more Iron +196.3%
Contains more Phosphorus +63%
Contains more Potassium +25.5%
Contains less Sodium -92.9%
Contains more Copper +27%
Equal in Zinc - 0.32
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Magnesium +75%
Contains more Calcium +31.3%
Contains more Iron +196.3%
Contains more Phosphorus +63%
Contains more Potassium +25.5%
Contains less Sodium -92.9%
Contains more Copper +27%
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 Folate +68.8%
Contains more Vitamin K +72.7%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 Folate +68.8%
Contains more Vitamin K +72.7%
Contains more Vitamin A +65384.6%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +178.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +36%
Contains more Fats +180%
Contains more Carbs +485.5%
Contains more Water +53.5%
Contains more Other +29%
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 Protein +36%
Contains more Fats +180%
Contains more Carbs +485.5%
Contains more Water +53.5%
Contains more Other +29%

Fat Type Comparison

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

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

All nutrients comparison - raw data values

Nutrient Cassava Pumpkin Opinion
Net carbs 36.26g 6g Cassava
Protein 1.36g 1g Cassava
Fats 0.28g 0.1g Cassava
Carbs 38.06g 6.5g Cassava
Calories 160kcal 26kcal Cassava
Sugar 1.7g 2.76g Cassava
Fiber 1.8g 0.5g Cassava
Calcium 16mg 21mg Pumpkin
Iron 0.27mg 0.8mg Pumpkin
Magnesium 21mg 12mg Cassava
Phosphorus 27mg 44mg Pumpkin
Potassium 271mg 340mg Pumpkin
Sodium 14mg 1mg Pumpkin
Zinc 0.34mg 0.32mg Cassava
Copper 0.1mg 0.127mg Pumpkin
Vitamin A 13IU 8513IU Pumpkin
Vitamin A RAE 1µg 426µg Pumpkin
Vitamin E 0.19mg 1.06mg Pumpkin
Vitamin C 20.6mg 9mg Cassava
Vitamin B1 0.087mg 0.05mg Cassava
Vitamin B2 0.048mg 0.11mg Pumpkin
Vitamin B3 0.854mg 0.6mg Cassava
Vitamin B5 0.107mg 0.298mg Pumpkin
Vitamin B6 0.088mg 0.061mg Cassava
Folate 27µg 16µg Cassava
Vitamin K 1.9µg 1.1µg Cassava
Tryptophan 0.019mg 0.012mg Cassava
Threonine 0.028mg 0.029mg Pumpkin
Isoleucine 0.027mg 0.031mg Pumpkin
Leucine 0.039mg 0.046mg Pumpkin
Lysine 0.044mg 0.054mg Pumpkin
Methionine 0.011mg 0.011mg
Phenylalanine 0.026mg 0.032mg Pumpkin
Valine 0.035mg 0.035mg
Histidine 0.02mg 0.016mg Cassava
Saturated Fat 0.074g 0.052g Pumpkin
Monounsaturated Fat 0.075g 0.013g Cassava
Polyunsaturated fat 0.048g 0.005g Cassava

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
14%
Cassava
55%
Pumpkin
Minerals Daily Need Coverage Score
14%
Cassava
18%
Pumpkin

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.

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.