Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Pumpkin vs Cassava - In-Depth Nutrition Comparison

Compare

What are the main differences between Pumpkin and Cassava?

  • Pumpkin is richer in Vitamin A, Iron, and Vitamin E , yet Cassava is richer in Vitamin C, Manganese, and Fiber.
  • Pumpkin's daily need coverage for Vitamin A is 47% higher.
  • Pumpkin has 6 times more Vitamin E than Cassava. Pumpkin has 1.06mg of Vitamin E , while Cassava has 0.19mg.

We used Pumpkin, raw and Cassava, raw types in this comparison.

Infographic

Pumpkin vs Cassava 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +196.3%
Contains more Calcium +31.3%
Contains more Potassium +25.5%
Contains more Copper +27%
Contains more Phosphorus +63%
Contains less Sodium -92.9%
Contains more Magnesium +75%
Equal in Zinc - 0.34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +196.3%
Contains more Calcium +31.3%
Contains more Potassium +25.5%
Contains more Copper +27%
Contains more Phosphorus +63%
Contains less Sodium -92.9%
Contains more Magnesium +75%
Equal in Zinc - 0.34

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 A +65384.6%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +178.5%
Contains more Vitamin C +128.9%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +42.3%
Contains more Vitamin B6 +44.3%
Contains more Vitamin K +72.7%
Contains more Folate +68.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
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%
Contains more Vitamin A +65384.6%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +178.5%
Contains more Vitamin C +128.9%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +42.3%
Contains more Vitamin B6 +44.3%
Contains more Vitamin K +72.7%
Contains more Folate +68.8%

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.
Pumpkin Cassava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Cassava Opinion
Calories 26kcal 160kcal Cassava
Protein 1g 1.36g Cassava
Fats 0.1g 0.28g Cassava
Vitamin C 9mg 20.6mg Cassava
Net carbs 6g 36.26g Cassava
Carbs 6.5g 38.06g Cassava
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.8mg 0.27mg Pumpkin
Calcium 21mg 16mg Pumpkin
Potassium 340mg 271mg Pumpkin
Magnesium 12mg 21mg Cassava
Sugar 2.76g 1.7g Cassava
Fiber 0.5g 1.8g Cassava
Copper 0.127mg 0.1mg Pumpkin
Zinc 0.32mg 0.34mg Cassava
Starch g g
Phosphorus 44mg 27mg Pumpkin
Sodium 1mg 14mg Pumpkin
Vitamin A 8513IU 13IU Pumpkin
Vitamin E 1.06mg 0.19mg Pumpkin
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.087mg Cassava
Vitamin B2 0.11mg 0.048mg Pumpkin
Vitamin B3 0.6mg 0.854mg Cassava
Vitamin B5 0.298mg 0.107mg Pumpkin
Vitamin B6 0.061mg 0.088mg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 1.9µg Cassava
Folate 16µg 27µg Cassava
Trans Fat 0g 0g
Saturated Fat 0.052g 0.074g Pumpkin
Monounsaturated Fat 0.013g 0.075g Cassava
Polyunsaturated fat 0.005g 0.048g Cassava
Tryptophan 0.012mg 0.019mg Cassava
Threonine 0.029mg 0.028mg Pumpkin
Isoleucine 0.031mg 0.027mg Pumpkin
Leucine 0.046mg 0.039mg Pumpkin
Lysine 0.054mg 0.044mg Pumpkin
Methionine 0.011mg 0.011mg
Phenylalanine 0.032mg 0.026mg Pumpkin
Valine 0.035mg 0.035mg
Histidine 0.016mg 0.02mg Cassava
Fructose g g

Which food is preferable for your diet?

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

People also compare

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
55
Pumpkin
14
Cassava
Mineral Summary Score
18
Pumpkin
14
Cassava

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
6%
Pumpkin
8%
Cassava
Carbohydrates
7%
Pumpkin
38%
Cassava
Fats
0%
Pumpkin
1%
Cassava

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 1.06g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
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.
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

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.