Cassava vs Pumpkin: Nutrition, Calories & Protein Compared



Cassava - calories, kcal, weight, nutrition
Cassava - calories, kcal, weight, nutrition

Cassava vs Pumpkin
Nutrition Facts

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.
Pumpkin
Serving size:
  change
one pumpkin (850g)cup, mashed (245g)cup, cubes (140g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

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 vs Pumpkin 100g Compare


per 100gCassavaPumpkin
Calories160 26
Carbohydrates38.06 g6.5 g
Fat0.28 g0.1 g
Dietary fiber1.8 g0.5 g
Protein1.36 g1 g
Calcium16 mg21 mg
Iron0.27 mg0.8 mg
Magnessium21 mg12 mg
Potassium271 mg340 mg
Sodium14 mg1 mg
Vitaminium A13 µg7384 µg
Vitaminium B1 (Thiamine)0.087 mg0.05 mg
Vitaminium B2 (riboflavin)0.048 mg0.11 mg
Vitaminium B3 (Niacin)0.854 mg0.6 mg
Vitaminium B60.088 mg0.061 mg
Vitaminium B9 (Folic acid)0.027 mg16 mg
Vitaminium C20.6 mg9 mg
Vitaminium E0.19 mg1.06 mg
Vitaminium K0.002 µg1.1 µg

Discover the Nutritional Profiles of Cassava and Pumpkin

When it comes to choosing between cassava and pumpkin, it's not just about the taste or the culinary versatility of these two popular ingredients; it's also about their nutritional benefits. Both cassava and pumpkin are staples in various cuisines around the world, known for their unique flavors and health benefits. But how do they compare nutritionally?

A Closer Look at Cassava

Cassava, also known as yuca, is a root vegetable widely consumed in Africa, Asia, and Latin America. It's known for its ability to thrive in poor soils and drought conditions, making it a vital source of carbohydrates for millions of people. Cassava is rich in carbohydrates, with a significant amount of calories coming from this macronutrient. It provides 160 calories and 38.06 grams of carbohydrates per 100 grams. Despite its high carb content, cassava is relatively low in proteins and fats, offering only 1.36 grams of protein and 0.28 grams of fat.

Pumpkin: A Nutritional Powerhouse

Pumpkin, on the other hand, is celebrated for its low calorie and high nutrient profile. With only 26 calories per 100 grams, it's an excellent choice for those monitoring their calorie intake. Pumpkins are not just for Halloween; they're packed with vitamins, minerals, and antioxidants. They provide a generous amount of vitamin A (7384 IU), making them an excellent choice for eye health, skin health, and immune function.

Comparing Nutritional Values

When comparing the two, pumpkin appears to be the lower-calorie option, with significantly fewer carbohydrates than cassava. This makes pumpkin a better choice for those on a low-carb or calorie-controlled diet. However, cassava's high carbohydrate content could be beneficial for individuals needing quick energy replenishment, such as athletes or those with high-energy demands. Both cassava and pumpkin are low in fat, with pumpkin having a slight edge in terms of lower fat content. In terms of vitamins and minerals, pumpkin far outshines cassava, particularly in vitamin A content, where it offers a staggering 7384 IU compared to cassava's 13 IU per 100 grams. However, cassava provides a modest amount of vitamin C and magnesium, nutrients essential for immune function and muscle health, respectively.

Final Thoughts

In the debate between cassava and pumpkin, the choice ultimately depends on your nutritional needs and dietary preferences. If you're looking for a low-calorie, nutrient-dense option, pumpkin is the clear winner. Its high vitamin A content and low calorie count make it ideal for those looking to boost their nutrient intake without adding too many calories. Cassava, with its high carbohydrate content, is better suited for those needing more energy or calories in their diet. Regardless of your choice, both cassava and pumpkin offer unique flavors and health benefits that can enrich your diet. Whether you're making a hearty cassava stew or a creamy pumpkin soup, incorporating these ingredients into your meals is a delicious way to enjoy their nutritional benefits.

Cassava 100g

160kcal

Calories source

  • 95% CARBS.
  • 3% PROTEIN
  • 2% FAT

Pumpkin 100g

26kcal

Calories source

  • 84% CARBS
  • 13% PROTEIN
  • 3% 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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