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  6. Winter squash vs. Cassava

Winter squash vs. Cassava — In-Depth Nutrition Comparison

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How are Winter squash and Cassava different?

  • Winter squash is richer in Vitamin A RAE, and Vitamin B6, while Cassava is higher in Vitamin C, Manganese, and Vitamin B1.
  • Winter squash covers your daily need of Vitamin A RAE 29% more than Cassava.
  • Winter squash contains 2 times more Vitamin B6 than Cassava. Winter squash contains 0.161mg of Vitamin B6, while Cassava contains 0.088mg.

Squash, winter, all varieties, cooked, baked, without salt and Cassava, raw types were used in this article.

Infographic

Winter 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.
Winter squash
Winter squash
3
:
7
Cassava
Cassava
Contains more Calcium +37.5%
Contains more Iron +63%
Contains less Sodium -92.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +42.1%
Contains more Potassium +12.4%
Contains more Zinc +54.5%
Contains more Copper +22%
Contains more Manganese +105.3%
Contains more Selenium +75%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +37.5%
Contains more Iron +63%
Contains less Sodium -92.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +42.1%
Contains more Potassium +12.4%
Contains more Zinc +54.5%
Contains more Copper +22%
Contains more Manganese +105.3%
Contains more Selenium +75%

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.
Winter squash
Winter squash
5
:
5
Cassava
Cassava
Contains more Vitamin A +40076.9%
Contains more Vitamin B2 +39.6%
Contains more Vitamin B5 +118.7%
Contains more Vitamin B6 +83%
Contains more Vitamin K +131.6%
Contains more Vitamin E +58.3%
Contains more Vitamin C +114.6%
Contains more Vitamin B1 +443.8%
Contains more Vitamin B3 +72.5%
Contains more Folate +35%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +40076.9%
Contains more Vitamin B2 +39.6%
Contains more Vitamin B5 +118.7%
Contains more Vitamin B6 +83%
Contains more Vitamin K +131.6%
Contains more Vitamin E +58.3%
Contains more Vitamin C +114.6%
Contains more Vitamin B1 +443.8%
Contains more Vitamin B3 +72.5%
Contains more Folate +35%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Cassava
Cassava
Contains more Fats +25%
Contains more Water +49.5%
Contains more Other +12.9%
Contains more Protein +52.8%
Contains more Carbs +330.1%
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Fats +25%
Contains more Water +49.5%
Contains more Other +12.9%
Contains more Protein +52.8%
Contains more Carbs +330.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Cassava
Cassava
Contains more Polyunsaturated fat +206.3%
Contains more Monounsaturated Fat +188.5%
Equal in Saturated Fat - 0.074
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +206.3%
Contains more Monounsaturated Fat +188.5%
Equal in Saturated Fat - 0.074

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Cassava Opinion
Net carbs 6.05g 36.26g Cassava
Protein 0.89g 1.36g Cassava
Fats 0.35g 0.28g Winter squash
Carbs 8.85g 38.06g Cassava
Calories 37kcal 160kcal Cassava
Sugar 3.3g 1.7g Cassava
Fiber 2.8g 1.8g Winter squash
Calcium 22mg 16mg Winter squash
Iron 0.44mg 0.27mg Winter squash
Magnesium 13mg 21mg Cassava
Phosphorus 19mg 27mg Cassava
Potassium 241mg 271mg Cassava
Sodium 1mg 14mg Winter squash
Zinc 0.22mg 0.34mg Cassava
Copper 0.082mg 0.1mg Cassava
Manganese 0.187mg 0.384mg Cassava
Selenium 0.4µg 0.7µg Cassava
Vitamin A 5223IU 13IU Winter squash
Vitamin A RAE 261µg 1µg Winter squash
Vitamin E 0.12mg 0.19mg Cassava
Vitamin C 9.6mg 20.6mg Cassava
Vitamin B1 0.016mg 0.087mg Cassava
Vitamin B2 0.067mg 0.048mg Winter squash
Vitamin B3 0.495mg 0.854mg Cassava
Vitamin B5 0.234mg 0.107mg Winter squash
Vitamin B6 0.161mg 0.088mg Winter squash
Folate 20µg 27µg Cassava
Vitamin K 4.4µg 1.9µg Winter squash
Tryptophan 0.013mg 0.019mg Cassava
Threonine 0.027mg 0.028mg Cassava
Isoleucine 0.035mg 0.027mg Winter squash
Leucine 0.05mg 0.039mg Winter squash
Lysine 0.033mg 0.044mg Cassava
Methionine 0.011mg 0.011mg
Phenylalanine 0.035mg 0.026mg Winter squash
Valine 0.038mg 0.035mg Winter squash
Histidine 0.017mg 0.02mg Cassava
Saturated Fat 0.072g 0.074g Winter squash
Monounsaturated Fat 0.026g 0.075g Cassava
Polyunsaturated fat 0.147g 0.048g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Winter squash
14%
Cassava
Minerals Daily Need Coverage Score
12%
Winter squash
16%
Cassava

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 81)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 1.6g)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.