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Cassava vs Rutabagas - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.047g)
Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 2.76g)
Which food is lower in glycemic index?
Cassava
Cassava is lower in glycemic index (difference - 13)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Rutabagas
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cassava Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Cassava
16
Rutabagas
Mineral Summary Score
10
Cassava
11
Rutabagas

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Copper +212.5%
Contains more Zinc +41.7%
Contains more Iron +63%
Contains more Calcium +168.8%
Contains more Potassium +12.5%
Contains more Phosphorus +96.3%
Contains less Sodium -14.3%
Equal in Magnesium - 20
Contains more Copper +212.5%
Contains more Zinc +41.7%
Contains more Iron +63%
Contains more Calcium +168.8%
Contains more Potassium +12.5%
Contains more Phosphorus +96.3%
Contains less Sodium -14.3%
Equal in Magnesium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +550%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +22%
Contains more Vitamin K +533.3%
Contains more Vitamin C +21.4%
Contains more Vitamin E +57.9%
Contains more Vitamin B5 +49.5%
Contains more Vitamin B6 +13.6%
Equal in Vitamin B1 - 0.09
Contains more Vitamin A +550%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +22%
Contains more Vitamin K +533.3%
Contains more Vitamin C +21.4%
Contains more Vitamin E +57.9%
Contains more Vitamin B5 +49.5%
Contains more Vitamin B6 +13.6%
Equal in Vitamin B1 - 0.09

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cassava
6%
Rutabagas
Carbohydrates
38%
Cassava
9%
Rutabagas
Fats
1%
Cassava
1%
Rutabagas

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cassava Rutabagas Opinion
Calories 160 37 Cassava
Protein 1.36 1.08 Cassava
Fats 0.28 0.16 Cassava
Vitamin C 20.6 25 Rutabagas
Carbs 38.06 8.62 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.44 Rutabagas
Calcium 16 43 Rutabagas
Potassium 271 305 Rutabagas
Magnesium 21 20 Cassava
Sugars 1.7 4.46 Rutabagas
Fiber 1.8 2.3 Rutabagas
Copper 0.1 0.032 Cassava
Zinc 0.34 0.24 Cassava
Starch 0.4 Rutabagas
Phosphorus 27 53 Rutabagas
Sodium 14 12 Rutabagas
Vitamin A 13 2 Cassava
Vitamin E 0.19 0.3 Rutabagas
Vitamin D 0 0
Vitamin B1 0.087 0.09 Rutabagas
Vitamin B2 0.048 0.04 Cassava
Vitamin B3 0.854 0.7 Cassava
Vitamin B5 0.107 0.16 Rutabagas
Vitamin B6 0.088 0.1 Rutabagas
Vitamin B12 0 0
Vitamin K 1.9 0.3 Cassava
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.074 0.027 Rutabagas
Monounsaturated Fat 0.075 0.025 Cassava
Polyunsaturated fat 0.048 0.088 Rutabagas
Tryptophan 0.019 Cassava
Threonine 0.028 Cassava
Isoleucine 0.027 Cassava
Leucine 0.039 Cassava
Lysine 0.044 Cassava
Methionine 0.011 Cassava
Phenylalanine 0.026 Cassava
Valine 0.035 Cassava
Histidine 0.02 Cassava
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.