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Pumpkin pie vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between pumpkin pie and cassava

  • Pumpkin pie has more vitamin A, vitamin B12, vitamin K, selenium, iron, and phosphorus; however, cassava is richer in vitamin C.
  • Pumpkin pie covers your daily vitamin A needs 68% more than cassava.
  • Cassava contains less cholesterol.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of pumpkin pie is 59.

Specific food types used in this comparison are Pie, pumpkin, commercially prepared and Cassava, raw.

Infographic

Pumpkin pie vs Cassava 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
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%
Contains more CalciumCalcium +300%
Contains more IronIron +233.3%
Contains more CopperCopper +48%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +671.4%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +62.3%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +69.2%

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
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%
Contains more Vitamin AVitamin A +44700%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +103.4%
Contains more Vitamin B2Vitamin B2 +158.3%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin B5Vitamin B5 +322.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +594.7%
Contains more CholineCholine +58.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +39.7%
~equal in Folate ~27µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +186.8%
Contains more FatsFats +3382.1%
Contains more OtherOther +82.3%
Contains more WaterWater +18.4%
~equal in Carbs ~38.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +6033.3%
Contains more Poly. FatPolyunsaturated fat +3587.5%
Contains less Sat. FatSaturated fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin pie Cassava
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Pumpkin pie Cassava DV% diff.
Vitamin A 448µg 1µg 50%
Vitamin C 0mg 20.6mg 23%
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 0.28g 15%
Polyunsaturated fat 1.77g 0.048g 11%
Monounsaturated fat 4.6g 0.075g 11%
Sodium 239mg 14mg 10%
Selenium 5.4µg 0.7µg 9%
Vitamin K 13.2µg 1.9µg 9%
Saturated fat 1.988g 0.074g 9%
Cholesterol 26mg 0mg 9%
Vitamin B1 0.177mg 0.087mg 8%
Phosphorus 81mg 27mg 8%
Iron 0.9mg 0.27mg 8%
Manganese 0.227mg 0.384mg 7%
Vitamin B5 0.452mg 0.107mg 7%
Vitamin B2 0.124mg 0.048mg 6%
Calcium 64mg 16mg 5%
Copper 0.148mg 0.1mg 5%
Protein 3.9g 1.36g 5%
Calories 243kcal 160kcal 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin E 0.76mg 0.19mg 4%
Choline 37.5mg 23.7mg 3%
Potassium 167mg 271mg 3%
Magnesium 14mg 21mg 2%
Vitamin B3 1.107mg 0.854mg 2%
Vitamin B6 0.063mg 0.088mg 2%
Carbs 34.83g 38.06g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 33.03g 36.26g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 1.7g N/A
Fiber 1.8g 1.8g 0%
Zinc 0.39mg 0.34mg 0%
Folate 26µg 27µg 0%
Tryptophan 0.048mg 0.019mg 0%
Threonine 0.154mg 0.028mg 0%
Isoleucine 0.158mg 0.027mg 0%
Leucine 0.297mg 0.039mg 0%
Lysine 0.192mg 0.044mg 0%
Methionine 0.249mg 0.011mg 0%
Phenylalanine 0.175mg 0.026mg 0%
Valine 0.211mg 0.035mg 0%
Histidine 0.088mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Pumpkin pie
14%
Cassava
Minerals Daily Need Coverage Score
26%
Pumpkin pie
16%
Cassava

Comparison summary

Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 35)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 17.18g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 225mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 1.914g)

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.