Pumpkin vs. Cassava — In-Depth Nutrition Comparison
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What are the differences between pumpkins and cassava?
- Pumpkins are higher in vitamin A, yet cassava is higher in vitamin C and manganese.
- Pumpkins' daily need coverage for vitamin A is 115% more.
- Pumpkins have 4 times more vitamin E than cassava. While pumpkins have 0.8mg of vitamin E, cassava has only 0.19mg.
- The glycemic index of pumpkins is lower.
We used Pumpkin, cooked, boiled, drained, without salt and Cassava, raw types in this article.
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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 IronIron | +111.1% |
| Contains less SodiumSodium | -92.9% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more PotassiumPotassium | +17.8% |
| Contains more ZincZinc | +47.8% |
| Contains more ManganeseManganese | +331.5% |
| Contains more SeleniumSelenium | +250% |
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 AVitamin A | +28700% |
| Contains more Vitamin EVitamin E | +321.1% |
| Contains more Vitamin B2Vitamin B2 | +62.5% |
| Contains more Vitamin B5Vitamin B5 | +87.9% |
| Contains more Vitamin CVitamin C | +338.3% |
| Contains more Vitamin B1Vitamin B1 | +180.6% |
| Contains more Vitamin B3Vitamin B3 | +106.8% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin KVitamin K | +137.5% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +282.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 288µg | 1µg | 32% |
| Vitamin C | 4.7mg | 20.6mg | 18% |
| Manganese | 0.089mg | 0.384mg | 13% |
| Carbs | 4.9g | 38.06g | 11% |
| Calories | 20kcal | 160kcal | 7% |
| Folate | 9µg | 27µg | 5% |
| Vitamin B1 | 0.031mg | 0.087mg | 5% |
| Iron | 0.57mg | 0.27mg | 4% |
| Vitamin E | 0.8mg | 0.19mg | 4% |
| Vitamin B6 | 0.044mg | 0.088mg | 3% |
| Vitamin B3 | 0.413mg | 0.854mg | 3% |
| Magnesium | 9mg | 21mg | 3% |
| Choline | 6.2mg | 23.7mg | 3% |
| Fiber | 1.1g | 1.8g | 3% |
| Vitamin B2 | 0.078mg | 0.048mg | 2% |
| Vitamin B5 | 0.201mg | 0.107mg | 2% |
| Copper | 0.091mg | 0.1mg | 1% |
| Zinc | 0.23mg | 0.34mg | 1% |
| Sodium | 1mg | 14mg | 1% |
| Vitamin K | 0.8µg | 1.9µg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Protein | 0.72g | 1.36g | 1% |
| Potassium | 230mg | 271mg | 1% |
| Fats | 0.07g | 0.28g | 0% |
| Net carbs | 3.8g | 36.26g | N/A |
| Calcium | 15mg | 16mg | 0% |
| Sugar | 2.08g | 1.7g | N/A |
| Phosphorus | 30mg | 27mg | 0% |
| Saturated fat | 0.037g | 0.074g | 0% |
| Monounsaturated fat | 0.009g | 0.075g | 0% |
| Polyunsaturated fat | 0.004g | 0.048g | 0% |
| Tryptophan | 0.009mg | 0.019mg | 0% |
| Threonine | 0.021mg | 0.028mg | 0% |
| Isoleucine | 0.023mg | 0.027mg | 0% |
| Leucine | 0.034mg | 0.039mg | 0% |
| Lysine | 0.039mg | 0.044mg | 0% |
| Methionine | 0.008mg | 0.011mg | 0% |
| Phenylalanine | 0.023mg | 0.026mg | 0% |
| Valine | 0.025mg | 0.035mg | 0% |
| Histidine | 0.011mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +57% |
| Contains more ProteinProtein | +88.9% |
| Contains more FatsFats | +300% |
| Contains more CarbsCarbs | +676.7% |
~equal in
Other
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +733.3% |
| Contains more Poly. FatPolyunsaturated fat | +1100% |
