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  6. Cassava vs. Winter squash

Cassava vs. Winter squash — In-Depth Nutrition Comparison

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How are cassava and winter squash different?

  • Cassava is richer in vitamin C, manganese, and vitamin B1, while winter squash is higher in vitamin A and vitamin B6.
  • Winter squash covers your daily need for vitamin A, 104% more than cassava.
  • Cassava contains 5 times more vitamin B1 than winter squash. Cassava contains 0.087mg of vitamin B1, while winter squash contains 0.016mg.
  • Cassava has a higher glycemic index (94) than winter squash (13).

Cassava, raw and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Cassava vs Winter squash infographic
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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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +12.4%
Contains more CopperCopper +22%
Contains more ZincZinc +54.5%
Contains more PhosphorusPhosphorus +42.1%
Contains more ManganeseManganese +105.3%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +37.5%
Contains more IronIron +63%
Contains less SodiumSodium -92.9%

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +114.6%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +443.8%
Contains more Vitamin B3Vitamin B3 +72.5%
Contains more FolateFolate +35%
Contains more CholineCholine +123.6%
Contains more Vitamin AVitamin A +26000%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more Vitamin B5Vitamin B5 +118.7%
Contains more Vitamin B6Vitamin B6 +83%
Contains more Vitamin KVitamin K +131.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Winter squash DV% diff.
Vitamin A 1µg 261µg 29%
Vitamin C 20.6mg 9.6mg 12%
Carbs 38.06g 8.85g 10%
Manganese 0.384mg 0.187mg 9%
Calories 160kcal 37kcal 6%
Vitamin B6 0.088mg 0.161mg 6%
Vitamin B1 0.087mg 0.016mg 6%
Fiber 1.8g 2.8g 4%
Vitamin B5 0.107mg 0.234mg 3%
Iron 0.27mg 0.44mg 2%
Copper 0.1mg 0.082mg 2%
Choline 23.7mg 10.6mg 2%
Folate 27µg 20µg 2%
Vitamin K 1.9µg 4.4µg 2%
Magnesium 21mg 13mg 2%
Vitamin B3 0.854mg 0.495mg 2%
Vitamin B2 0.048mg 0.067mg 1%
Polyunsaturated fat 0.048g 0.147g 1%
Potassium 271mg 241mg 1%
Calcium 16mg 22mg 1%
Protein 1.36g 0.89g 1%
Zinc 0.34mg 0.22mg 1%
Selenium 0.7µg 0.4µg 1%
Sodium 14mg 1mg 1%
Phosphorus 27mg 19mg 1%
Fats 0.28g 0.35g 0%
Net carbs 36.26g 6.05g N/A
Sugar 1.7g 3.3g N/A
Vitamin E 0.19mg 0.12mg 0%
Saturated fat 0.074g 0.072g 0%
Monounsaturated fat 0.075g 0.026g 0%
Tryptophan 0.019mg 0.013mg 0%
Threonine 0.028mg 0.027mg 0%
Isoleucine 0.027mg 0.035mg 0%
Leucine 0.039mg 0.05mg 0%
Lysine 0.044mg 0.033mg 0%
Methionine 0.011mg 0.011mg 0%
Phenylalanine 0.026mg 0.035mg 0%
Valine 0.035mg 0.038mg 0%
Histidine 0.02mg 0.017mg 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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +52.8%
Contains more CarbsCarbs +330.1%
Contains more FatsFats +25%
Contains more WaterWater +49.5%
Contains more OtherOther +12.9%

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Mono. FatMonounsaturated fat +188.5%
Contains more Poly. FatPolyunsaturated fat +206.3%
~equal in Saturated fat ~0.072g

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.