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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" charts 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%
Contains more Manganese +116.9%
Contains more Selenium +250%
Equal in Calcium - 16
Equal in Potassium - 271
Equal in Zinc - 0.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +37%
Contains more Phosphorus +40.7%
Contains less Sodium -42.9%
Contains more Magnesium +16.7%
Contains more Copper +88.7%
Contains more Manganese +116.9%
Contains more Selenium +250%
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" charts 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 E +58.3%
Contains more Vitamin C +15.1%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +89.4%
Contains more Folate +12.5%
Contains more Choline +149.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 6% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
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 E +58.3%
Contains more Vitamin C +15.1%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +89.4%
Contains more Folate +12.5%
Contains more Choline +149.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +14.3%
Contains more Water +58.8%
Contains more Protein +12.4%
Contains more Carbs +1123.8%
Equal in Other - 0.62
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 Fats +14.3%
Contains more Water +58.8%
Contains more Protein +12.4%
Contains more Carbs +1123.8%
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +89.6%
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +581.8%
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +89.6%
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +581.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 2.11g 36.26g Cassava
Protein 1.21g 1.36g Cassava
Fats 0.32g 0.28g Zucchini
Carbs 3.11g 38.06g Cassava
Calories 17kcal 160kcal Cassava
Fructose 1.38g Zucchini
Sugar 2.5g 1.7g Cassava
Fiber 1g 1.8g Cassava
Calcium 16mg 16mg
Iron 0.37mg 0.27mg Zucchini
Magnesium 18mg 21mg Cassava
Phosphorus 38mg 27mg Zucchini
Potassium 261mg 271mg Cassava
Sodium 8mg 14mg Zucchini
Zinc 0.32mg 0.34mg Cassava
Copper 0.053mg 0.1mg Cassava
Manganese 0.177mg 0.384mg Cassava
Selenium 0.2µg 0.7µg Cassava
Vitamin A 200IU 13IU Zucchini
Vitamin A RAE 10µg 1µg Zucchini
Vitamin E 0.12mg 0.19mg Cassava
Vitamin C 17.9mg 20.6mg Cassava
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
Folate 24µg 27µg Cassava
Choline 9.5mg 23.7mg Cassava
Vitamin K 4.3µg 1.9µg 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
Saturated Fat 0.084g 0.074g Cassava
Monounsaturated Fat 0.011g 0.075g Cassava
Polyunsaturated fat 0.091g 0.048g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
15%
Zucchini
14%
Cassava
Minerals Daily Need Coverage Score
12%
Zucchini
16%
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

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.