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Cassava vs Zucchini - In-Depth Nutrition Comparison

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Differences between Cassava and Zucchini

  • Cassava has more Manganese, and Copper, while Zucchini has more Vitamin B6.
  • Zucchini contains 2 times less Choline than Cassava. Cassava contains 23.7mg of Choline, while Zucchini contains 9.5mg.

The food types used in this comparison are Cassava, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Cassava vs Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +16.7%
Contains more Copper +88.7%
Contains more Iron +37%
Contains more Phosphorus +40.7%
Contains less Sodium -42.9%
Equal in Calcium - 16
Equal in Potassium - 261
Equal in Zinc - 0.32
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Magnesium +16.7%
Contains more Copper +88.7%
Contains more Iron +37%
Contains more Phosphorus +40.7%
Contains less Sodium -42.9%
Equal in Calcium - 16
Equal in Potassium - 261
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 +15.1%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +89.4%
Contains more Folate +12.5%
Contains more Vitamin A +1438.5%
Contains more Vitamin B2 +95.8%
Contains more Vitamin B5 +90.7%
Contains more Vitamin B6 +85.2%
Contains more Vitamin K +126.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin C +15.1%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +89.4%
Contains more Folate +12.5%
Contains more Vitamin A +1438.5%
Contains more Vitamin B2 +95.8%
Contains more Vitamin B5 +90.7%
Contains more Vitamin B6 +85.2%
Contains more Vitamin K +126.3%

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
16
Zucchini
Mineral Summary Score
14
Cassava
12
Zucchini

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%
Zucchini
Carbohydrates
38%
Cassava
3%
Zucchini
Fats
1%
Cassava
1%
Zucchini

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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 79)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
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.

All nutrients comparison - raw data values

Nutrient Cassava Zucchini Opinion
Calories 160 17 Cassava
Protein 1.36 1.21 Cassava
Fats 0.28 0.32 Zucchini
Vitamin C 20.6 17.9 Cassava
Carbs 38.06 3.11 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.37 Zucchini
Calcium 16 16
Potassium 271 261 Cassava
Magnesium 21 18 Cassava
Sugar 1.7 2.5 Cassava
Fiber 1.8 1 Cassava
Copper 0.1 0.053 Cassava
Zinc 0.34 0.32 Cassava
Starch 0 Zucchini
Phosphorus 27 38 Zucchini
Sodium 14 8 Zucchini
Vitamin A 13 200 Zucchini
Vitamin E 0.19 0.12 Cassava
Vitamin D 0 0
Vitamin B1 0.087 0.045 Cassava
Vitamin B2 0.048 0.094 Zucchini
Vitamin B3 0.854 0.451 Cassava
Vitamin B5 0.107 0.204 Zucchini
Vitamin B6 0.088 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 1.9 4.3 Zucchini
Folate 27 24 Cassava
Trans Fat 0 0
Saturated Fat 0.074 0.084 Cassava
Monounsaturated Fat 0.075 0.011 Cassava
Polyunsaturated fat 0.048 0.091 Zucchini
Tryptophan 0.019 0.01 Cassava
Threonine 0.028 0.029 Zucchini
Isoleucine 0.027 0.044 Zucchini
Leucine 0.039 0.071 Zucchini
Lysine 0.044 0.067 Zucchini
Methionine 0.011 0.018 Zucchini
Phenylalanine 0.026 0.043 Zucchini
Valine 0.035 0.054 Zucchini
Histidine 0.02 0.026 Zucchini
Fructose 1.38 Zucchini

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.