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Cassava vs Rutabagas - In-Depth Nutrition Comparison

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How are Cassava and Rutabagas different?

  • Cassava has more Manganese, and Copper than Rutabagas.
  • Daily need coverage for Manganese from Cassava is 11% higher.
  • Cassava contains 3 times more Copper than Rutabagas. While Cassava contains 0.1mg of Copper, Rutabagas contain only 0.032mg.
  • Cassava has less Sugar.

Cassava, raw and Rutabagas, raw are the varieties used in this article.

Infographic

Cassava vs Rutabagas infographic
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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 Zinc +41.7%
Contains more Copper +212.5%
Contains more Calcium +168.8%
Contains more Iron +63%
Contains more Phosphorus +96.3%
Contains more Potassium +12.5%
Contains less Sodium -14.3%
Equal in Magnesium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Zinc +41.7%
Contains more Copper +212.5%
Contains more Calcium +168.8%
Contains more Iron +63%
Contains more Phosphorus +96.3%
Contains more Potassium +12.5%
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 Folate +28.6%
Contains more Vitamin K +533.3%
Contains more Vitamin E +57.9%
Contains more Vitamin C +21.4%
Contains more Vitamin B5 +49.5%
Contains more Vitamin B6 +13.6%
Equal in Vitamin B1 - 0.09
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +550%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +22%
Contains more Folate +28.6%
Contains more Vitamin K +533.3%
Contains more Vitamin E +57.9%
Contains more Vitamin C +21.4%
Contains more Vitamin B5 +49.5%
Contains more Vitamin B6 +13.6%
Equal in Vitamin B1 - 0.09

Comparison summary table

Pay attention to 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 glycemic index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Rutabagas Opinion
Net carbs 36.26g 6.32g Cassava
Protein 1.36g 1.08g Cassava
Fats 0.28g 0.16g Cassava
Carbs 38.06g 8.62g Cassava
Calories 160kcal 37kcal Cassava
Starch g 0.4g Rutabagas
Fructose g 1.61g Rutabagas
Sugar 1.7g 4.46g Cassava
Fiber 1.8g 2.3g Rutabagas
Calcium 16mg 43mg Rutabagas
Iron 0.27mg 0.44mg Rutabagas
Magnesium 21mg 20mg Cassava
Phosphorus 27mg 53mg Rutabagas
Potassium 271mg 305mg Rutabagas
Sodium 14mg 12mg Rutabagas
Zinc 0.34mg 0.24mg Cassava
Copper 0.1mg 0.032mg Cassava
Vitamin A 13IU 2IU Cassava
Vitamin E 0.19mg 0.3mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 25mg Rutabagas
Vitamin B1 0.087mg 0.09mg Rutabagas
Vitamin B2 0.048mg 0.04mg Cassava
Vitamin B3 0.854mg 0.7mg Cassava
Vitamin B5 0.107mg 0.16mg Rutabagas
Vitamin B6 0.088mg 0.1mg Rutabagas
Folate 27µg 21µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.3µg Cassava
Tryptophan 0.019mg mg Cassava
Threonine 0.028mg mg Cassava
Isoleucine 0.027mg mg Cassava
Leucine 0.039mg mg Cassava
Lysine 0.044mg mg Cassava
Methionine 0.011mg mg Cassava
Phenylalanine 0.026mg mg Cassava
Valine 0.035mg mg Cassava
Histidine 0.02mg mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.027g Rutabagas
Monounsaturated Fat 0.075g 0.025g Cassava
Polyunsaturated fat 0.048g 0.088g Rutabagas

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
15
Rutabagas
Mineral Summary Score
14
Cassava
14
Rutabagas

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 food.
Protein
8%
Cassava
6%
Rutabagas
Carbohydrates
38%
Cassava
9%
Rutabagas
Fats
1%
Cassava
1%
Rutabagas

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 is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.76g)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.