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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
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.
Contains more Magnesium +16.7%
Contains more Copper +88.7%
Contains more Manganese +116.9%
Contains more Selenium +250%
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Magnesium +16.7%
Contains more Copper +88.7%
Contains more Manganese +116.9%
Contains more Selenium +250%
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" charts 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 +15.1%
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 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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +58.3%
Contains more Vitamin C +15.1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.4%
Contains more Carbs +1123.8%
Contains more Fats +14.3%
Contains more Water +58.8%
Equal in Other - 0.57
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: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +12.4%
Contains more Carbs +1123.8%
Contains more Fats +14.3%
Contains more Water +58.8%
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +581.8%
Contains more Polyunsaturated fat +89.6%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +581.8%
Contains more Polyunsaturated fat +89.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Cassava Zucchini Opinion
Net carbs 36.26g 2.11g Cassava
Protein 1.36g 1.21g Cassava
Fats 0.28g 0.32g Zucchini
Carbs 38.06g 3.11g Cassava
Calories 160kcal 17kcal Cassava
Fructose 1.38g Zucchini
Sugar 1.7g 2.5g Cassava
Fiber 1.8g 1g Cassava
Calcium 16mg 16mg
Iron 0.27mg 0.37mg Zucchini
Magnesium 21mg 18mg Cassava
Phosphorus 27mg 38mg Zucchini
Potassium 271mg 261mg Cassava
Sodium 14mg 8mg Zucchini
Zinc 0.34mg 0.32mg Cassava
Copper 0.1mg 0.053mg Cassava
Manganese 0.384mg 0.177mg Cassava
Selenium 0.7µg 0.2µg Cassava
Vitamin A 13IU 200IU Zucchini
Vitamin A RAE 1µg 10µg Zucchini
Vitamin E 0.19mg 0.12mg Cassava
Vitamin C 20.6mg 17.9mg Cassava
Vitamin B1 0.087mg 0.045mg Cassava
Vitamin B2 0.048mg 0.094mg Zucchini
Vitamin B3 0.854mg 0.451mg Cassava
Vitamin B5 0.107mg 0.204mg Zucchini
Vitamin B6 0.088mg 0.163mg Zucchini
Folate 27µg 24µg Cassava
Vitamin K 1.9µg 4.3µg Zucchini
Tryptophan 0.019mg 0.01mg Cassava
Threonine 0.028mg 0.029mg Zucchini
Isoleucine 0.027mg 0.044mg Zucchini
Leucine 0.039mg 0.071mg Zucchini
Lysine 0.044mg 0.067mg Zucchini
Methionine 0.011mg 0.018mg Zucchini
Phenylalanine 0.026mg 0.043mg Zucchini
Valine 0.035mg 0.054mg Zucchini
Histidine 0.02mg 0.026mg Zucchini
Saturated Fat 0.074g 0.084g Cassava
Monounsaturated Fat 0.075g 0.011g Cassava
Polyunsaturated fat 0.048g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

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

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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
16%
Zucchini
Minerals Daily Need Coverage Score
16%
Cassava
12%
Zucchini

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.

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. 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.