Butternut Squash vs Cassava: Nutrition, Calories & Protein Compared



Butternut squash - calories, kcal, weight, nutrition
Butternut squash - calories, kcal, weight, nutrition

Butternut squash vs Cassava
Nutrition Facts

Butternut Squash
Serving size:
  change
one butternut squash (520g)cup (205g)half cup (102.5g)cup, mashed (245g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Cassava
Serving size:
  change
one cassava (700g)cup (205g)half cup (102.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Butternut Squash vs Cassava 100g Compare


per 100gButternut squashCassava
Calories45 160
Carbohydrates11.69 g38.06 g
Fat0.1 g0.28 g
Dietary fiber2 g1.8 g
Protein1 g1.36 g
Calcium48 mg16 mg
Iron0.7 mg0.27 mg
Magnessium34 mg21 mg
Potassium352 mg271 mg
Sodium4 mg14 mg
Vitaminium A10630 µg13 µg
Vitaminium B1 (Thiamine)0.1 mg0.087 mg
Vitaminium B2 (riboflavin)0.02 mg0.048 mg
Vitaminium B3 (Niacin)1.2 mg0.854 mg
Vitaminium B60.154 mg0.088 mg
Vitaminium B9 (Folic acid)27 mg0.027 mg
Vitaminium C21 mg20.6 mg
Vitaminium E1.44 mg0.19 mg
Vitaminium K1.1 µg0.002 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

45kcal

Calories source

  • 91% CARBS.
  • 8% PROTEIN
  • 2% FAT

Cassava 100g

160kcal

Calories source

  • 95% CARBS
  • 3% PROTEIN
  • 2% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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