Butternut Squash vs Cassava: 4 Nutrition Comparison

Cassava vs Butternut Squash: An Intricate Nutritional Face-off

In the realm of nutritional complexity, the duel between Cassava and Butternut Squash unfolds, each revealing its labyrinthine nutrient profile per 100 grams. Delve into this epic clash of dietary titans:

The Chronicles of Calories

Butternut Squash, with its modest 45 calories, stands as a slender contender, while Cassava, a formidable powerhouse, boasts a formidable 160 calories per 100 grams.

Carbohydrate Conundrum

Behold the intricate carbohydrate landscape! Butternut Squash, with 11.69 grams of carbs, faces off against Cassava’s staggering 38.06 grams, making it a true carbohydrate colossus.

Fats in the Shadows

Fat content, a minuscule 0.1 grams in Butternut Squash and 0.28 grams in Cassava, subtly weaves the narrative of their nutritional enigma.


Dietary Fiber Dilemma

Butternut Squash and Cassava engage in a fiber face-off, with the former offering 2 grams and the latter presenting 1.8 grams per 100 grams, creating a dietary tapestry of intrigue.

The Protein Paradox

A battle of proteins ensues! Butternut Squash provides a meager 1 gram, while Cassava, not to be outdone, delivers 1.36 grams per 100 grams.

Minerals: The Untold Saga

  • A mineral saga unfolds, with Butternut Squash offering 48 mg of calcium, dwarfed by Cassava’s 16 mg.
  • Magnesium enters the fray with 34 mg in Butternut Squash and 21 mg in Cassava.
  • Phosphorus adds its mystique, with 33 mg in Butternut Squash and 27 mg in Cassava.
  • Potassium, the silent hero, boasts 352 mg in Butternut Squash and 271 mg in Cassava.
  • Sodium, a mere whisper, registers at 4 mg in Butternut Squash and 14 mg in Cassava.
  • Zink, the elusive mineral, reveals its presence with 0.15 mg in Butternut Squash and 0.34 mg in Cassava.

The Chronicles of Vitamins

The vitamins join the narrative, with Butternut Squash and Cassava trading blows.

  • Vitamin B1 (Thiamine) marks its presence with 0.1 mg in Butternut Squash and 0.087 mg in Cassava.
  • Vitamin B2 (Riboflavin) adds its aura with 0.02 mg in Butternut Squash and 0.048 mg in Cassava.
  • Vitamin B3 (Niacin), a character of substance, contributes 1.2 mg in Butternut Squash and 0.854 mg in Cassava.
  • Vitamin B6, the enigmatic figure, appears with 0.154 mg in Butternut Squash and 0.088 mg in Cassava.
  • Vitamin B9 (Folic Acid), the constant, stands at 27 mg in both contenders.
  • Vitamin C, the defender of health, supplies 21 mg in Butternut Squash and 20.6 mg in Cassava.
  • Vitamin E, the guardian of antioxidants, showcases 1.44 mg in Butternut Squash and 0.19 mg in Cassava.
  • Vitamin K, the unsung hero, makes its presence known with 1.1 mg in Butternut Squash and 1.9 mg in Cassava.

A Tale of Contrasting Calories: Butternut Squash Emerges Victorious

Butternut squash

At a cursory glance, the disparity in calorie content between butternut squash and cassava is strikingly apparent.

Butternut squash graciously offers a mere 45 kcal per 100g, while cassava, in stark contrast, boasts a formidable 160 kcal per 100g. Simple arithmetic reveals a staggering difference of approximately 256%.

The Core of Caloric Contribution

In both butternut squash and cassava, the lion’s share of calories can be attributed to carbohydrates.

For a more comprehensive analysis, peruse the tables below, meticulously comparing the intricate nutritional nuances of butternut squash and cassava:

Divergent Nutritional Profiles: Butternut Squash vs Cassava

Calories: CassavaA formidable 256% surpassing butternut squash
Carbohydrates: CassavaA formidable 226% exceeding butternut squash
Fat: CassavaA notable 180% surmounting butternut squash
Dietary FiberButternut Squash – A modest 11% outclassing cassava
Protein: CassavaA significant 36% outperforming butternut squash

Scarcity of Protein in Butternut Squash

It becomes evident that butternut squash contains a lower protein content compared to cassava. Cassava boasts 1.36 grams of protein per 100 grams, whereas butternut squash offers only 1 gram per 100 grams. Employing elementary arithmetic, we discern a variance of approximately 36%.

Diminished Carbohydrate Content in Butternut Squash

The carbohydrate profile of butternut squash falls short when juxtaposed with that of cassava. Cassava brims with 38.06 grams of carbohydrates per 100 grams, in stark contrast to butternut squash’s modest 11.69 grams per 100 grams. Let me calculate it for you once more; the discrepancy stands at an impressive 226%.

Reduced Fat Levels in Butternut Squash

Notably, butternut squash registers fewer fat content when contrasted with cassava. Our tabulated data reveals that cassava contains 0.28 grams of fat per 100 grams, while butternut squash holds a mere 0.1 gram per 100 grams. In this instance, the difference amplifies to a substantial 180%.

Vitamins: Cassava Vs Butternut Squash

Cassava Benifits
  • Vitamin B1 (Thiamine): Butternut squash surpasses cassava by 15% in thiamine content.
  • Vitamin B2 (Riboflavin): Cassava boasts a staggering 140% more riboflavin than butternut squash.
  • Vitamin B3 (Niacin): Butternut squash outshines cassava by 41% in niacin content.
  • Vitamin B6: Butternut squash takes the lead with 75% more vitamin B6 than cassava.
  • Vitamin B9 (Folic Acid): Cassava and butternut squash are neck and neck, with no discernible difference in folic acid content.
  • Vitamin C: Butternut squash edges past cassava by a slight 2% in vitamin C content.
  • Vitamin E: Butternut squash dominates with a remarkable 658% more vitamin E than cassava.
  • Vitamin K: Cassava prevails with 73% more vitamin K than butternut squash.

Minerals: Butternut Squash Vs Cassava

  • Calcium: Butternut squash boasts a substantial 200% more calcium than cassava.
  • Iron: Butternut squash triumphs with 159% more iron than cassava.
  • Magnesium: Butternut squash takes the lead with 62% more magnesium than cassava.
  • Phosphorus: Butternut squash exhibits 22% more phosphorus than cassava.
  • Potassium: Butternut squash leads with 30% more potassium than cassava.
  • Sodium: Cassava significantly surpasses butternut squash, boasting 250% more sodium.
  • Zinc: Cassava outperforms butternut squash with 127% more zinc.

Related: Cassava Vs Potato & Cassava Vs Beetroot

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