Comparing Nutrients in 100 calories CassavaVS Squash Seed Kernels
Weight per 100 calories
Cassava
62.5g
Squash Seed Kernels
18g
Dried Pumpkin And Squash Seed Kernels have 3.5 times more energy per unit of mass than Raw Cassava, which is very high in comparison to other foods. Cassava having above average energy density.
Discover which food has more nutrients per 100 calories - Cassava or Squash Seed Kernels?
Cassava VS Squash Seed Kernels Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Cassava or Squash Seed Kernels?
Lets compare vitamin content per 100 calories of Cassava vs Squash Seed Kernels:
100 calories of Cassava have 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 37.9 times more Vitamin C than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Vitamin B3, 2 times more Vitamin B5 and 3.3 times more Vitamin E than Raw Cassava.
Both Cassava and Squash Seed Kernels provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
100 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin E
100 calories of Squash Seed Kernels have insufficient amounts of Vitamin B6 and Vitamin C
Both Raw Cassava as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Cassava vs Squash Seed Kernels:
100 kcal of Dried Pumpkin And Squash Seed Kernels contain 3.8 times more Copper, 9.4 times more Iron, 8.1 times more Magnesium, 3.4 times more Manganese, 13.1 times more Phosphorus, 3.8 times more Selenium and 6.6 times more Zinc than Raw Cassava.
Both Cassava and Squash Seed Kernels contain similar levels of Potassium per 100 calories.
100 calories of Cassava lack sufficient amounts of Selenium and Zinc
Both Raw Cassava as well as Dried Pumpkin And Squash Seed Kernels lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Cassava have 12.4 times more Carbohydrate than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 50.1 times more Fat, 33.5 times more Saturated Fat, 185.2 times more Omega 6 and 6.4 times more Protein than Raw Cassava.
Both Cassava and Squash Seed Kernels offer comparable quantities of Energy and Fiber per 100 calories.
100 calories of Cassava provide inadequate amounts of Omega 6 and Protein
100 calories of Squash Seed Kernels provide inadequate amounts of Carbohydrate
Both Raw Cassava as well as Dried Pumpkin And Squash Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.