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.
- Zucchini has a lower glycemic index. The glycemic index of zucchini is 15, while the glycemic index of cassava is 94.
The food types used in this comparison are Cassava, raw and Squash, summer, zucchini, includes skin, raw.
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.
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CopperCopper | +88.7% |
| Contains more ManganeseManganese | +116.9% |
| Contains more SeleniumSelenium | +250% |
| Contains more IronIron | +37% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains less SodiumSodium | -42.9% |
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.
| Contains more Vitamin CVitamin C | +15.1% |
| Contains more Vitamin EVitamin E | +58.3% |
| Contains more Vitamin B1Vitamin B1 | +93.3% |
| Contains more Vitamin B3Vitamin B3 | +89.4% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +149.5% |
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin B2Vitamin B2 | +95.8% |
| Contains more Vitamin B5Vitamin B5 | +90.7% |
| Contains more Vitamin B6Vitamin B6 | +85.2% |
| Contains more Vitamin KVitamin K | +126.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.4% |
| Contains more CarbsCarbs | +1123.8% |
| Contains more FatsFats | +14.3% |
| Contains more WaterWater | +58.8% |
~equal in
Other
~0.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -11.9% |
| Contains more Mono. FatMonounsaturated fat | +581.8% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Carbs | 38.06g | 3.11g | 12% |
| Manganese | 0.384mg | 0.177mg | 9% |
| Calories | 160kcal | 17kcal | 7% |
| Vitamin B6 | 0.088mg | 0.163mg | 6% |
| Copper | 0.1mg | 0.053mg | 5% |
| Vitamin B1 | 0.087mg | 0.045mg | 4% |
| Vitamin B2 | 0.048mg | 0.094mg | 4% |
| Choline | 23.7mg | 9.5mg | 3% |
| Fiber | 1.8g | 1g | 3% |
| Vitamin C | 20.6mg | 17.9mg | 3% |
| Vitamin B3 | 0.854mg | 0.451mg | 3% |
| Vitamin K | 1.9µg | 4.3µg | 2% |
| Vitamin B5 | 0.107mg | 0.204mg | 2% |
| Fructose | 1.38g | 2% | |
| Phosphorus | 27mg | 38mg | 2% |
| Iron | 0.27mg | 0.37mg | 1% |
| Magnesium | 21mg | 18mg | 1% |
| Folate | 27µg | 24µg | 1% |
| Vitamin A | 1µg | 10µg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Protein | 1.36g | 1.21g | 0% |
| Fats | 0.28g | 0.32g | 0% |
| Net carbs | 36.26g | 2.11g | N/A |
| Calcium | 16mg | 16mg | 0% |
| Potassium | 271mg | 261mg | 0% |
| Sugar | 1.7g | 2.5g | N/A |
| Zinc | 0.34mg | 0.32mg | 0% |
| Sodium | 14mg | 8mg | 0% |
| Vitamin E | 0.19mg | 0.12mg | 0% |
| Saturated fat | 0.074g | 0.084g | 0% |
| Monounsaturated fat | 0.075g | 0.011g | 0% |
| Polyunsaturated fat | 0.048g | 0.091g | 0% |
| Tryptophan | 0.019mg | 0.01mg | 0% |
| Threonine | 0.028mg | 0.029mg | 0% |
| Isoleucine | 0.027mg | 0.044mg | 0% |
| Leucine | 0.039mg | 0.071mg | 0% |
| Lysine | 0.044mg | 0.067mg | 0% |
| Methionine | 0.011mg | 0.018mg | 0% |
| Phenylalanine | 0.026mg | 0.043mg | 0% |
| Valine | 0.035mg | 0.054mg | 0% |
| Histidine | 0.02mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
16%
12%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 79)
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated fat?
Cassava is lower in Saturated fat (difference - 0.01g)
Which food is cheaper?
Cassava is cheaper (difference - $0.2)
Which food is richer in minerals?
Cassava is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.