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Cassava vs Summer squash - In-Depth Nutrition Comparison

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A recap on differences between Cassava and Summer squash

  • Cassava has more Manganese, and Copper, however Summer squash is higher in Vitamin B6, and Vitamin B2.
  • Summer squash contains 4 times less Choline than Cassava. Cassava contains 23.7mg of Choline, while Summer squash contains 6.7mg.

Food varieties used in this article are Cassava, raw and Squash, summer, all varieties, raw.

Infographic

Cassava vs Summer squash 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 +23.5%
Contains more Zinc +17.2%
Contains more Copper +96.1%
Contains more Iron +29.6%
Contains more Phosphorus +40.7%
Contains less Sodium -85.7%
Equal in Calcium - 15
Equal in Potassium - 262
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Magnesium +23.5%
Contains more Zinc +17.2%
Contains more Copper +96.1%
Contains more Iron +29.6%
Contains more Phosphorus +40.7%
Contains less Sodium -85.7%
Equal in Calcium - 15
Equal in Potassium - 262

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 E +58.3%
Contains more Vitamin C +21.2%
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%
Equal in Folate - 29
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 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin E +58.3%
Contains more Vitamin C +21.2%
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%
Equal in Folate - 29

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 Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Summer squash Opinion
Net carbs 36.26g 2.25g Cassava
Protein 1.36g 1.21g Cassava
Fats 0.28g 0.18g Cassava
Carbs 38.06g 3.35g Cassava
Calories 160kcal 16kcal Cassava
Starch g g
Fructose g 0.95g Summer squash
Sugar 1.7g 2.2g Cassava
Fiber 1.8g 1.1g Cassava
Calcium 16mg 15mg Cassava
Iron 0.27mg 0.35mg Summer squash
Magnesium 21mg 17mg Cassava
Phosphorus 27mg 38mg Summer squash
Potassium 271mg 262mg Cassava
Sodium 14mg 2mg Summer squash
Zinc 0.34mg 0.29mg Cassava
Copper 0.1mg 0.051mg Cassava
Vitamin A 13IU 200IU Summer squash
Vitamin E 0.19mg 0.12mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 17mg Cassava
Vitamin B1 0.087mg 0.048mg Cassava
Vitamin B2 0.048mg 0.142mg Summer squash
Vitamin B3 0.854mg 0.487mg Cassava
Vitamin B5 0.107mg 0.155mg Summer squash
Vitamin B6 0.088mg 0.218mg Summer squash
Folate 27µg 29µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 3µg Summer squash
Tryptophan 0.019mg 0.011mg Cassava
Threonine 0.028mg 0.028mg
Isoleucine 0.027mg 0.042mg Summer squash
Leucine 0.039mg 0.069mg Summer squash
Lysine 0.044mg 0.065mg Summer squash
Methionine 0.011mg 0.017mg Summer squash
Phenylalanine 0.026mg 0.041mg Summer squash
Valine 0.035mg 0.053mg Summer squash
Histidine 0.02mg 0.025mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.044g Summer squash
Monounsaturated Fat 0.075g 0.016g Cassava
Polyunsaturated fat 0.048g 0.089g Summer squash

Which food is preferable for your diet?

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

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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
18
Summer squash
Mineral Summary Score
14
Cassava
12
Summer squash

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

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 - 81)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (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 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.