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  6. Summer squash vs. Cassava

Summer squash vs. Cassava — In-Depth Nutrition Comparison

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A recap on differences between summer squash and cassava

  • Summer squash has more vitamin B6 and vitamin B2; however, cassava is higher in manganese and copper.
  • Cassava contains 3 times less vitamin B2 than summer squash. Summer squash contains 0.142mg of vitamin B2, while cassava contains 0.048mg.
  • The glycemic index of cassava is higher.

Food varieties used in this article are Squash, summer, all varieties, raw and Cassava, raw.

Infographic

Summer squash 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" 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 IronIron +29.6%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +23.5%
Contains more CopperCopper +96.1%
Contains more ZincZinc +17.2%
Contains more ManganeseManganese +119.4%
Contains more SeleniumSelenium +250%
~equal in Calcium ~16mg
~equal in Potassium ~271mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 +900%
Contains more Vitamin B2Vitamin B2 +195.8%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more Vitamin B6Vitamin B6 +147.7%
Contains more Vitamin KVitamin K +57.9%
Contains more Vitamin CVitamin C +21.2%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more Vitamin B3Vitamin B3 +75.4%
Contains more CholineCholine +253.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Summer squash Cassava DV% diff.
Carbs 3.35g 38.06g 12%
Vitamin B6 0.218mg 0.088mg 10%
Manganese 0.175mg 0.384mg 9%
Calories 16kcal 160kcal 7%
Vitamin B2 0.142mg 0.048mg 7%
Copper 0.051mg 0.1mg 5%
Vitamin C 17mg 20.6mg 4%
Fiber 1.1g 1.8g 3%
Choline 6.7mg 23.7mg 3%
Vitamin B1 0.048mg 0.087mg 3%
Vitamin B3 0.487mg 0.854mg 2%
Phosphorus 38mg 27mg 2%
Fructose 0.95g 1%
Selenium 0.2µg 0.7µg 1%
Folate 29µg 27µg 1%
Iron 0.35mg 0.27mg 1%
Vitamin B5 0.155mg 0.107mg 1%
Magnesium 17mg 21mg 1%
Vitamin K 3µg 1.9µg 1%
Vitamin A 10µg 1µg 1%
Sodium 2mg 14mg 1%
Protein 1.21g 1.36g 0%
Fats 0.18g 0.28g 0%
Net carbs 2.25g 36.26g N/A
Calcium 15mg 16mg 0%
Potassium 262mg 271mg 0%
Sugar 2.2g 1.7g N/A
Zinc 0.29mg 0.34mg 0%
Vitamin E 0.12mg 0.19mg 0%
Saturated fat 0.044g 0.074g 0%
Monounsaturated fat 0.016g 0.075g 0%
Polyunsaturated fat 0.089g 0.048g 0%
Tryptophan 0.011mg 0.019mg 0%
Threonine 0.028mg 0.028mg 0%
Isoleucine 0.042mg 0.027mg 0%
Leucine 0.069mg 0.039mg 0%
Lysine 0.065mg 0.044mg 0%
Methionine 0.017mg 0.011mg 0%
Phenylalanine 0.041mg 0.026mg 0%
Valine 0.053mg 0.035mg 0%
Histidine 0.025mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 WaterWater +58.6%
Contains more ProteinProtein +12.4%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +1036.1%
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 less Sat. FatSaturated fat -40.5%
Contains more Poly. FatPolyunsaturated fat +85.4%
Contains more Mono. FatMonounsaturated fat +368.8%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.