Winter squash vs. Cassava — In-Depth Nutrition Comparison
Compare
How are Winter squash and Cassava different?
- Winter squash is richer in Vitamin A, and Vitamin B6, while Cassava is higher in Vitamin C, Manganese, and Vitamin B1.
- Winter squash covers your daily need of Vitamin A 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
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.
| Contains more CalciumCalcium | +37.5% |
| Contains more IronIron | +63% |
| Contains less SodiumSodium | -92.9% |
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more PotassiumPotassium | +12.4% |
| Contains more CopperCopper | +22% |
| Contains more ZincZinc | +54.5% |
| Contains more PhosphorusPhosphorus | +42.1% |
| Contains more ManganeseManganese | +105.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +40076.9% |
| Contains more Vitamin B2Vitamin B2 | +39.6% |
| Contains more Vitamin B5Vitamin B5 | +118.7% |
| Contains more Vitamin B6Vitamin B6 | +83% |
| Contains more Vitamin KVitamin K | +131.6% |
| Contains more Vitamin CVitamin C | +114.6% |
| Contains more Vitamin EVitamin E | +58.3% |
| Contains more Vitamin B1Vitamin B1 | +443.8% |
| Contains more Vitamin B3Vitamin B3 | +72.5% |
| Contains more FolateFolate | +35% |
| Contains more CholineCholine | +123.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
| Contains more FatsFats | +25% |
| Contains more WaterWater | +49.5% |
| Contains more OtherOther | +12.9% |
| Contains more ProteinProtein | +52.8% |
| Contains more CarbsCarbs | +330.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.072 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
Saturated Fat:
Sat. Fat
0.074 g
Monounsaturated Fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.048 g
| Contains more Poly. FatPolyunsaturated fat | +206.3% |
| Contains more Mono. FatMonounsaturated Fat | +188.5% |
~equal in
Saturated Fat
~0.074g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 37kcal | 160kcal |
|
| Protein | 0.89g | 1.36g |
|
| Fats | 0.35g | 0.28g |
|
| Vitamin C | 9.6mg | 20.6mg |
|
| Net carbs | 6.05g | 36.26g |
|
| Carbs | 8.85g | 38.06g |
|
| Magnesium | 13mg | 21mg |
|
| Calcium | 22mg | 16mg |
|
| Potassium | 241mg | 271mg |
|
| Iron | 0.44mg | 0.27mg |
|
| Sugar | 3.3g | 1.7g |
|
| Fiber | 2.8g | 1.8g |
|
| Copper | 0.082mg | 0.1mg |
|
| Zinc | 0.22mg | 0.34mg |
|
| Phosphorus | 19mg | 27mg |
|
| Sodium | 1mg | 14mg |
|
| Vitamin A | 5223IU | 13IU |
|
| Vitamin A | 261µg | 1µg |
|
| Vitamin E | 0.12mg | 0.19mg |
|
| Manganese | 0.187mg | 0.384mg |
|
| Selenium | 0.4µg | 0.7µg |
|
| Vitamin B1 | 0.016mg | 0.087mg |
|
| Vitamin B2 | 0.067mg | 0.048mg |
|
| Vitamin B3 | 0.495mg | 0.854mg |
|
| Vitamin B5 | 0.234mg | 0.107mg |
|
| Vitamin B6 | 0.161mg | 0.088mg |
|
| Vitamin K | 4.4µg | 1.9µg |
|
| Folate | 20µg | 27µg |
|
| Choline | 10.6mg | 23.7mg |
|
| Saturated Fat | 0.072g | 0.074g |
|
| Monounsaturated Fat | 0.026g | 0.075g |
|
| Polyunsaturated fat | 0.147g | 0.048g |
|
| Tryptophan | 0.013mg | 0.019mg |
|
| Threonine | 0.027mg | 0.028mg |
|
| Isoleucine | 0.035mg | 0.027mg |
|
| Leucine | 0.05mg | 0.039mg |
|
| Lysine | 0.033mg | 0.044mg |
|
| Methionine | 0.011mg | 0.011mg | |
| Phenylalanine | 0.035mg | 0.026mg |
|
| Valine | 0.038mg | 0.035mg |
|
| Histidine | 0.017mg | 0.02mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
35%
14%
Minerals Daily Need Coverage Score
12%
16%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Winter squash is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 81)
Which food is cheaper?
Winter squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 1.6g)
Which food is richer in minerals?
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.