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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.
  • The glycemic index of cassava is higher.

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" 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +23.5%
Contains more CopperCopper +96.1%
Contains more ZincZinc +17.2%
Contains more ManganeseManganese +119.4%
Contains more SeleniumSelenium +250%
Contains more IronIron +29.6%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -85.7%
~equal in Calcium ~15mg
~equal in Potassium ~262mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +21.2%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more Vitamin B3Vitamin B3 +75.4%
Contains more CholineCholine +253.7%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +195.8%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more Vitamin B6Vitamin B6 +147.7%
Contains more Vitamin KVitamin K +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Cassava Summer squash DV% diff.
Carbs 38.06g 3.35g 12%
Vitamin B6 0.088mg 0.218mg 10%
Manganese 0.384mg 0.175mg 9%
Calories 160kcal 16kcal 7%
Vitamin B2 0.048mg 0.142mg 7%
Copper 0.1mg 0.051mg 5%
Vitamin C 20.6mg 17mg 4%
Fiber 1.8g 1.1g 3%
Choline 23.7mg 6.7mg 3%
Vitamin B1 0.087mg 0.048mg 3%
Vitamin B3 0.854mg 0.487mg 2%
Phosphorus 27mg 38mg 2%
Fructose 0.95g 1%
Selenium 0.7µg 0.2µg 1%
Folate 27µg 29µg 1%
Iron 0.27mg 0.35mg 1%
Vitamin B5 0.107mg 0.155mg 1%
Magnesium 21mg 17mg 1%
Vitamin K 1.9µg 3µg 1%
Vitamin A 1µg 10µg 1%
Sodium 14mg 2mg 1%
Protein 1.36g 1.21g 0%
Fats 0.28g 0.18g 0%
Net carbs 36.26g 2.25g N/A
Calcium 16mg 15mg 0%
Potassium 271mg 262mg 0%
Sugar 1.7g 2.2g N/A
Zinc 0.34mg 0.29mg 0%
Vitamin E 0.19mg 0.12mg 0%
Saturated fat 0.074g 0.044g 0%
Monounsaturated fat 0.075g 0.016g 0%
Polyunsaturated fat 0.048g 0.089g 0%
Tryptophan 0.019mg 0.011mg 0%
Threonine 0.028mg 0.028mg 0%
Isoleucine 0.027mg 0.042mg 0%
Leucine 0.039mg 0.069mg 0%
Lysine 0.044mg 0.065mg 0%
Methionine 0.011mg 0.017mg 0%
Phenylalanine 0.026mg 0.041mg 0%
Valine 0.035mg 0.053mg 0%
Histidine 0.02mg 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +12.4%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +1036.1%
Contains more WaterWater +58.6%
~equal in Other ~0.62g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +368.8%
Contains less Sat. FatSaturated fat -40.5%
Contains more Poly. FatPolyunsaturated fat +85.4%

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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. 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.