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Zucchini vs Cassava - In-Depth Nutrition Comparison

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Differences between Zucchini and Cassava

  • Zucchini has more Vitamin B6, while Cassava has more Manganese, and Copper.
  • Cassava contains 2 times less Vitamin B6 than Zucchini. Zucchini contains 0.163mg of Vitamin B6, while Cassava contains 0.088mg.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Cassava, raw.

Infographic

Zucchini vs Cassava infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +37%
Contains more Phosphorus +40.7%
Contains less Sodium -42.9%
Contains more Magnesium +16.7%
Contains more Copper +88.7%
Equal in Calcium - 16
Equal in Potassium - 271
Equal in Zinc - 0.34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +37%
Contains more Phosphorus +40.7%
Contains less Sodium -42.9%
Contains more Magnesium +16.7%
Contains more Copper +88.7%
Equal in Calcium - 16
Equal in Potassium - 271
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 +1438.5%
Contains more Vitamin B2 +95.8%
Contains more Vitamin B5 +90.7%
Contains more Vitamin B6 +85.2%
Contains more Vitamin K +126.3%
Contains more Vitamin C +15.1%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +89.4%
Contains more Folate +12.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
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 +1438.5%
Contains more Vitamin B2 +95.8%
Contains more Vitamin B5 +90.7%
Contains more Vitamin B6 +85.2%
Contains more Vitamin K +126.3%
Contains more Vitamin C +15.1%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +89.4%
Contains more Folate +12.5%

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

All nutrients comparison - raw data values

Nutrient Zucchini Cassava Opinion
Calories 17kcal 160kcal Cassava
Protein 1.21g 1.36g Cassava
Fats 0.32g 0.28g Zucchini
Vitamin C 17.9mg 20.6mg Cassava
Net carbs 2.11g 36.26g Cassava
Carbs 3.11g 38.06g Cassava
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 0.27mg Zucchini
Calcium 16mg 16mg
Potassium 261mg 271mg Cassava
Magnesium 18mg 21mg Cassava
Sugar 2.5g 1.7g Cassava
Fiber 1g 1.8g Cassava
Copper 0.053mg 0.1mg Cassava
Zinc 0.32mg 0.34mg Cassava
Starch 0g g Zucchini
Phosphorus 38mg 27mg Zucchini
Sodium 8mg 14mg Zucchini
Vitamin A 200IU 13IU Zucchini
Vitamin E 0.12mg 0.19mg Cassava
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.087mg Cassava
Vitamin B2 0.094mg 0.048mg Zucchini
Vitamin B3 0.451mg 0.854mg Cassava
Vitamin B5 0.204mg 0.107mg Zucchini
Vitamin B6 0.163mg 0.088mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 1.9µg Zucchini
Folate 24µg 27µg Cassava
Trans Fat 0g 0g
Saturated Fat 0.084g 0.074g Cassava
Monounsaturated Fat 0.011g 0.075g Cassava
Polyunsaturated fat 0.091g 0.048g Zucchini
Tryptophan 0.01mg 0.019mg Cassava
Threonine 0.029mg 0.028mg Zucchini
Isoleucine 0.044mg 0.027mg Zucchini
Leucine 0.071mg 0.039mg Zucchini
Lysine 0.067mg 0.044mg Zucchini
Methionine 0.018mg 0.011mg Zucchini
Phenylalanine 0.043mg 0.026mg Zucchini
Valine 0.054mg 0.035mg Zucchini
Histidine 0.026mg 0.02mg Zucchini
Fructose 1.38g g Zucchini

Which food is preferable for your diet?

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

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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
16
Zucchini
14
Cassava
Mineral Summary Score
12
Zucchini
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
7%
Zucchini
8%
Cassava
Carbohydrates
3%
Zucchini
38%
Cassava
Fats
1%
Zucchini
1%
Cassava

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 79)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
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

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.