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  6. Pumpkin vs. Cassava

Pumpkin vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between pumpkins and cassava?

  • Pumpkins are higher in vitamin A, yet cassava is higher in vitamin C and manganese.
  • Pumpkins' daily need coverage for vitamin A is 115% more.
  • Pumpkins have 4 times more vitamin E than cassava. While pumpkins have 0.8mg of vitamin E, cassava has only 0.19mg.
  • The glycemic index of pumpkins is lower.

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

Infographic

Pumpkin 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.
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%
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 +111.1%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +17.8%
Contains more ZincZinc +47.8%
Contains more ManganeseManganese +331.5%
Contains more SeleniumSelenium +250%
~equal in Calcium ~16mg
~equal in Copper ~0.1mg
~equal in Phosphorus ~27mg

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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
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 +28700%
Contains more Vitamin EVitamin E +321.1%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B5Vitamin B5 +87.9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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