Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cassava
  5. Compare
  6. Cassava vs. Pumpkin

Cassava vs. Pumpkin — In-Depth Nutrition Comparison

Compare

What are the differences between cassava and pumpkins?

  • Cassava is higher in vitamin C and manganese, yet pumpkins are higher in vitamin A.
  • Pumpkins' daily need coverage for vitamin A is 115% more.
  • Cassava has 4 times more vitamin C than pumpkins. While cassava has 20.6mg of vitamin C, pumpkins have only 4.7mg.
  • The glycemic index of pumpkins is lower.

We used Cassava, raw and Pumpkin, cooked, boiled, drained, without salt types in this article.

Infographic

Cassava vs Pumpkin 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +17.8%
Contains more ZincZinc +47.8%
Contains more ManganeseManganese +331.5%
Contains more SeleniumSelenium +250%
Contains more IronIron +111.1%
Contains more PhosphorusPhosphorus +11.1%
Contains less SodiumSodium -92.9%
~equal in Calcium ~15mg
~equal in Copper ~0.091mg

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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Contains more Vitamin CVitamin C +338.3%
Contains more Vitamin B1Vitamin B1 +180.6%
Contains more Vitamin B3Vitamin B3 +106.8%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +137.5%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin EVitamin E +321.1%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B5Vitamin B5 +87.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Pumpkin DV% diff.
Vitamin A 1µg 288µg 32%
Vitamin C 20.6mg 4.7mg 18%
Manganese 0.384mg 0.089mg 13%
Carbs 38.06g 4.9g 11%
Calories 160kcal 20kcal 7%
Vitamin B1 0.087mg 0.031mg 5%
Folate 27µg 9µg 5%
Iron 0.27mg 0.57mg 4%
Vitamin E 0.19mg 0.8mg 4%
Magnesium 21mg 9mg 3%
Fiber 1.8g 1.1g 3%
Vitamin B3 0.854mg 0.413mg 3%
Vitamin B6 0.088mg 0.044mg 3%
Choline 23.7mg 6.2mg 3%
Vitamin B2 0.048mg 0.078mg 2%
Vitamin B5 0.107mg 0.201mg 2%
Protein 1.36g 0.72g 1%
Potassium 271mg 230mg 1%
Copper 0.1mg 0.091mg 1%
Zinc 0.34mg 0.23mg 1%
Sodium 14mg 1mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin K 1.9µg 0.8µg 1%
Protein per 100 calories 0.85g 3.6g N/A
Calories per 10 g protein 1176kcal 278kcal N/A
Weight per 100 calories 63g 500g N/A
Fats 0.28g 0.07g 0%
Net carbs 36.26g 3.8g N/A
Calcium 16mg 15mg 0%
Sugar 1.7g 2.08g N/A
Phosphorus 27mg 30mg 0%
Saturated fat 0.074g 0.037g 0%
Monounsaturated fat 0.075g 0.009g 0%
Polyunsaturated fat 0.048g 0.004g 0%
Tryptophan 0.019mg 0.009mg 0%
Threonine 0.028mg 0.021mg 0%
Isoleucine 0.027mg 0.023mg 0%
Leucine 0.039mg 0.034mg 0%
Lysine 0.044mg 0.039mg 0%
Methionine 0.011mg 0.008mg 0%
Phenylalanine 0.026mg 0.023mg 0%
Valine 0.035mg 0.025mg 0%
Histidine 0.02mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +88.9%
Contains more FatsFats +300%
Contains more CarbsCarbs +676.7%
Contains more WaterWater +57%
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +1100%
Contains less Sat. FatSaturated fat -50%

People also compare

Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber
Pumpkin
Pumpkin vs Cucumber
Cucumber
Pumpkin
Pumpkin vs Eggplant
Eggplant
Pumpkin
Pumpkin vs Vegetable
Vegetable

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.