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 for 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.
- Rutabagas have a lower glycemic index (72) than cassava (94).
Cassava, raw and Rutabagas, raw are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +212.5% |
| Contains more ZincZinc | +41.7% |
| Contains more ManganeseManganese | +193.1% |
| Contains more CalciumCalcium | +168.8% |
| Contains more PotassiumPotassium | +12.5% |
| Contains more IronIron | +63% |
| Contains more PhosphorusPhosphorus | +96.3% |
| Contains less SodiumSodium | -14.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +22% |
| Contains more Vitamin KVitamin K | +533.3% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +68.1% |
| Contains more Vitamin CVitamin C | +21.4% |
| Contains more Vitamin EVitamin E | +57.9% |
| Contains more Vitamin B5Vitamin B5 | +49.5% |
| Contains more Vitamin B6Vitamin B6 | +13.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.384mg | 0.131mg | 11% |
| Carbs | 38.06g | 8.62g | 10% |
| Copper | 0.1mg | 0.032mg | 8% |
| Calories | 160kcal | 37kcal | 6% |
| Vitamin C | 20.6mg | 25mg | 5% |
| Phosphorus | 27mg | 53mg | 4% |
| Calcium | 16mg | 43mg | 3% |
| Fiber | 1.8g | 2.3g | 2% |
| Choline | 23.7mg | 14.1mg | 2% |
| Folate | 27µg | 21µg | 2% |
| Fructose | 1.61g | 2% | |
| Iron | 0.27mg | 0.44mg | 2% |
| Vitamin K | 1.9µg | 0.3µg | 1% |
| Vitamin B5 | 0.107mg | 0.16mg | 1% |
| Zinc | 0.34mg | 0.24mg | 1% |
| Potassium | 271mg | 305mg | 1% |
| Vitamin E | 0.19mg | 0.3mg | 1% |
| Vitamin B6 | 0.088mg | 0.1mg | 1% |
| Protein | 1.36g | 1.08g | 1% |
| Vitamin B2 | 0.048mg | 0.04mg | 1% |
| Vitamin B3 | 0.854mg | 0.7mg | 1% |
| Fats | 0.28g | 0.16g | 0% |
| Net carbs | 36.26g | 6.32g | N/A |
| Magnesium | 21mg | 20mg | 0% |
| Sugar | 1.7g | 4.46g | N/A |
| Starch | 0.4g | 0% | |
| Sodium | 14mg | 12mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B1 | 0.087mg | 0.09mg | 0% |
| Saturated fat | 0.074g | 0.027g | 0% |
| Monounsaturated fat | 0.075g | 0.025g | 0% |
| Polyunsaturated fat | 0.048g | 0.088g | 0% |
| Tryptophan | 0.019mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.039mg | 0% | |
| Lysine | 0.044mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.026mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.9% |
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +341.5% |
| Contains more WaterWater | +49.8% |
| Contains more OtherOther | +14.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains less Sat. FatSaturated fat | -63.5% |
| Contains more Poly. FatPolyunsaturated fat | +83.3% |
