Butternut Squash vs Cassava: Nutrition, Calories & Protein Compared


Butternut squash vs Cassava
Nutrition Facts
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Butternut Squash vs Cassava 100g Compare
per 100g | Butternut squash | Cassava |
---|---|---|
Calories | 45 | 160 |
Carbohydrates | 11.69 g | 38.06 g |
Fat | 0.1 g | 0.28 g |
Dietary fiber | 2 g | 1.8 g |
Protein | 1 g | 1.36 g |
Calcium | 48 mg | 16 mg |
Iron | 0.7 mg | 0.27 mg |
Magnessium | 34 mg | 21 mg |
Potassium | 352 mg | 271 mg |
Sodium | 4 mg | 14 mg |
Vitaminium A | 10630 µg | 13 µg |
Vitaminium B1 (Thiamine) | 0.1 mg | 0.087 mg |
Vitaminium B2 (riboflavin) | 0.02 mg | 0.048 mg |
Vitaminium B3 (Niacin) | 1.2 mg | 0.854 mg |
Vitaminium B6 | 0.154 mg | 0.088 mg |
Vitaminium B9 (Folic acid) | 27 mg | 0.027 mg |
Vitaminium C | 21 mg | 20.6 mg |
Vitaminium E | 1.44 mg | 0.19 mg |
Vitaminium K | 1.1 µg | 0.002 µg |
Butternut Squash vs. Cassava: A Nutritional Showdown
When it comes to selecting the perfect ingredient for a nutritious meal, both butternut squash and cassava offer unique benefits and flavors. Butternut squash, with its sweet, nutty taste, is a favorite in autumn dishes, while cassava, also known as yuca, is a staple in tropical diets, known for its starchy composition and versatility in recipes. Let's dive into some interesting facts about these two before comparing their nutritional profiles.
Interesting Facts About Butternut Squash and Cassava
Butternut squash is not only delicious but also packed with vitamins and minerals. It's particularly high in vitamin A and C, making it great for immune support. Butternut squash is also versatile, fitting perfectly in both sweet and savory dishes.
Cassava, on the other hand, is a crucial source of carbohydrates for many people around the globe. It must be properly prepared to remove potentially toxic cyanide compounds. Once processed, it can be used to make flour, tapioca, or simply boiled and eaten directly.
Comparing Calories and Macronutrients
When it comes to **calories**, butternut squash has significantly fewer than cassava, with only 45 calories per 100 grams compared to cassava's 160 calories. This makes butternut squash a more calorie-friendly option for those watching their intake.
**Carbohydrates** also show a stark difference, with butternut squash containing 11.69 grams and cassava a hefty 38.06 grams. However, both are relatively close in **fiber** content, offering about 2 grams and 1.8 grams, respectively.
**Fats** are minimal in both, but cassava has a slightly higher amount, with 0.28 grams compared to butternut squash's 0.1 grams.
For those interested in **protein**, cassava leads slightly with 1.36 grams versus butternut squash's 1 gram.
Vitamins and Minerals Face-Off
Butternut squash is a powerhouse of nutrients, especially when it comes to **vitamin A**, boasting 10,630 IU, far surpassing cassava's modest 13 IU. This makes it an excellent choice for eye health and immune function.
Both vegetables are on par with **vitamin B9** and **vitamin C**, providing essential nutrients for body function and antioxidant support. However, butternut squash pulls ahead again with its **vitamin E** content, which is beneficial for skin health.
**Minerals** like **calcium**, **magnesium**, and **potassium** are more abundant in butternut squash, enhancing its profile as a nutrient-dense option for those looking to boost their mineral intake.
Which Should You Choose?
The choice between butternut squash and cassava depends on your dietary needs and culinary preferences. If you're looking for lower calories and higher nutrient density, butternut squash is your go-to. It's particularly beneficial for those seeking to increase their intake of vitamins A and E.
Cassava, with its higher carbohydrate content, serves as an excellent energy source, making it ideal for athletes or anyone needing an energy boost. Just remember, it must be cooked properly to ensure safety.
In the end, both butternut squash and cassava have their place in a balanced diet, offering a variety of nutrients and benefits. Whether you're whipping up a creamy butternut soup or baking some cassava bread, incorporating these vegetables into your meals is a great way to diversify your diet and enjoy some delicious, nutritious dishes.
Butternut squash 100g
45kcalCalories source
- 91% CARBS.
- 8% PROTEIN
- 2% FAT
Cassava 100g
160kcalCalories source
- 95% CARBS
- 3% PROTEIN
- 2% FAT
Compares of butternut squash
- Butternut Squash vs Artichoke
- Butternut Squash vs Asparagus
- Butternut Squash vs Beetroot
- Butternut Squash vs Calabash
- Butternut Squash vs Broccoli
- Butternut Squash vs Cabbage
- see all compares of butternut squash
Compares of cassava
Read also:
- Calories from Butternut squash
- Calories of Cabbage
- Calories in Carrot
- Cassava calories per 100g
- Cauliflower protein per 100g
- How many calories does fodder cabbage have?
- Calories in a half of eggplant
- Calories in whole eggplant
- Calories for one, two or more eggplants
- Calories in slice of eggplant
- How much protein in endive?
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
Add comment