Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cassava vs. Pumpkin pie — In-Depth Nutrition Comparison

Compare

Significant differences between cassava and pumpkin pie

  • Cassava has more vitamin C; however, pumpkin pie is richer in vitamin A, vitamin B12, vitamin K, selenium, iron, and phosphorus.
  • Pumpkin pie covers your daily vitamin A needs 68% more than cassava.
  • Cassava contains less sodium.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of pumpkin pie is 59.

Specific food types used in this comparison are Cassava, raw and Pie, pumpkin, commercially prepared.

Infographic

Cassava vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +62.3%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +69.2%
Contains more CalciumCalcium +300%
Contains more IronIron +233.3%
Contains more CopperCopper +48%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +671.4%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +39.7%
Contains more Vitamin AVitamin A +44700%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +103.4%
Contains more Vitamin B2Vitamin B2 +158.3%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin B5Vitamin B5 +322.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +594.7%
Contains more CholineCholine +58.2%
~equal in Folate ~26µg

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +18.4%
Contains more ProteinProtein +186.8%
Contains more FatsFats +3382.1%
Contains more OtherOther +82.3%
~equal in Carbs ~34.83g

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +6033.3%
Contains more Poly. FatPolyunsaturated fat +3587.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Pumpkin pie DV% diff.
Vitamin A 1µg 448µg 50%
Vitamin C 20.6mg 0mg 23%
Vitamin B12 0µg 0.35µg 15%
Fats 0.28g 9.75g 15%
Polyunsaturated fat 0.048g 1.77g 11%
Monounsaturated fat 0.075g 4.6g 11%
Sodium 14mg 239mg 10%
Selenium 0.7µg 5.4µg 9%
Vitamin K 1.9µg 13.2µg 9%
Saturated fat 0.074g 1.988g 9%
Cholesterol 0mg 26mg 9%
Vitamin B1 0.087mg 0.177mg 8%
Phosphorus 27mg 81mg 8%
Iron 0.27mg 0.9mg 8%
Manganese 0.384mg 0.227mg 7%
Vitamin B5 0.107mg 0.452mg 7%
Vitamin B2 0.048mg 0.124mg 6%
Calcium 16mg 64mg 5%
Copper 0.1mg 0.148mg 5%
Protein 1.36g 3.9g 5%
Calories 160kcal 243kcal 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin E 0.19mg 0.76mg 4%
Choline 23.7mg 37.5mg 3%
Potassium 271mg 167mg 3%
Magnesium 21mg 14mg 2%
Vitamin B3 0.854mg 1.107mg 2%
Vitamin B6 0.088mg 0.063mg 2%
Carbs 38.06g 34.83g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 36.26g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.7g 18.88g N/A
Fiber 1.8g 1.8g 0%
Zinc 0.34mg 0.39mg 0%
Folate 27µg 26µg 0%
Tryptophan 0.019mg 0.048mg 0%
Threonine 0.028mg 0.154mg 0%
Isoleucine 0.027mg 0.158mg 0%
Leucine 0.039mg 0.297mg 0%
Lysine 0.044mg 0.192mg 0%
Methionine 0.011mg 0.249mg 0%
Phenylalanine 0.026mg 0.175mg 0%
Valine 0.035mg 0.211mg 0%
Histidine 0.02mg 0.088mg 0%

Which food is preferable for your diet?

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

People also compare

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
14%
Cassava
32%
Pumpkin pie
Minerals Daily Need Coverage Score
16%
Cassava
26%
Pumpkin pie

Comparison summary

Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 35)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 17.18g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 225mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 1.914g)

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.