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  6. Zucchini vs. Cassava

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.
  • Zucchini has a lower glycemic index. The glycemic index of zucchini is 15, while the glycemic index of cassava is 94.

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

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 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 +37%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +16.7%
Contains more CopperCopper +88.7%
Contains more ManganeseManganese +116.9%
Contains more SeleniumSelenium +250%
~equal in Calcium ~16mg
~equal in Potassium ~271mg
~equal in Zinc ~0.34mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +95.8%
Contains more Vitamin B5Vitamin B5 +90.7%
Contains more Vitamin B6Vitamin B6 +85.2%
Contains more Vitamin KVitamin K +126.3%
Contains more Vitamin CVitamin C +15.1%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B3Vitamin B3 +89.4%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Cassava DV% diff.
Carbs 3.11g 38.06g 12%
Manganese 0.177mg 0.384mg 9%
Calories 17kcal 160kcal 7%
Vitamin B6 0.163mg 0.088mg 6%
Copper 0.053mg 0.1mg 5%
Vitamin B1 0.045mg 0.087mg 4%
Vitamin B2 0.094mg 0.048mg 4%
Vitamin C 17.9mg 20.6mg 3%
Fiber 1g 1.8g 3%
Vitamin B3 0.451mg 0.854mg 3%
Choline 9.5mg 23.7mg 3%
Phosphorus 38mg 27mg 2%
Vitamin B5 0.204mg 0.107mg 2%
Vitamin K 4.3µg 1.9µg 2%
Fructose 1.38g 2%
Magnesium 18mg 21mg 1%
Iron 0.37mg 0.27mg 1%
Vitamin A 10µg 1µg 1%
Selenium 0.2µg 0.7µg 1%
Folate 24µg 27µg 1%
Protein 1.21g 1.36g 0%
Protein per 100 calories 7.1g 0.85g N/A
Calories per 10 g protein 140kcal 1176kcal N/A
Weight per 100 calories 588g 63g N/A
Fats 0.32g 0.28g 0%
Net carbs 2.11g 36.26g N/A
Calcium 16mg 16mg 0%
Potassium 261mg 271mg 0%
Sugar 2.5g 1.7g N/A
Zinc 0.32mg 0.34mg 0%
Sodium 8mg 14mg 0%
Vitamin E 0.12mg 0.19mg 0%
Saturated fat 0.084g 0.074g 0%
Monounsaturated fat 0.011g 0.075g 0%
Polyunsaturated fat 0.091g 0.048g 0%
Tryptophan 0.01mg 0.019mg 0%
Threonine 0.029mg 0.028mg 0%
Isoleucine 0.044mg 0.027mg 0%
Leucine 0.071mg 0.039mg 0%
Lysine 0.067mg 0.044mg 0%
Methionine 0.018mg 0.011mg 0%
Phenylalanine 0.043mg 0.026mg 0%
Valine 0.054mg 0.035mg 0%
Histidine 0.026mg 0.02mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 FatsFats +14.3%
Contains more WaterWater +58.8%
Contains more ProteinProtein +12.4%
Contains more CarbsCarbs +1123.8%
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 more Poly. FatPolyunsaturated fat +89.6%
Contains less Sat. FatSaturated fat -11.9%
Contains more Mono. FatMonounsaturated fat +581.8%

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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. 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.