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  6. Cassava vs. Zucchini

Cassava vs. Zucchini — In-Depth Nutrition Comparison

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Differences between cassava and zucchini

  • Cassava has more manganese and copper, while zucchini has more vitamin B6.
  • Zucchini contains 2 times less choline than cassava. Cassava contains 23.7mg of choline, while zucchini contains 9.5mg.
  • 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 Cassava, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Cassava vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +16.7%
Contains more CopperCopper +88.7%
Contains more ManganeseManganese +116.9%
Contains more SeleniumSelenium +250%
Contains more IronIron +37%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -42.9%
~equal in Calcium ~16mg
~equal in Potassium ~261mg
~equal in Zinc ~0.32mg

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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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

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

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.