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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 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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
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 Folate +28.6%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Contains more Vitamin A +550%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +22%
Contains more Vitamin K +533.3%
Contains more Folate +28.6%
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

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 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

Which food is preferable for your diet?

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

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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 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.

All nutrients comparison - raw data values

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
Net carbs 36.2599983215332 6.320000171661377 Cassava
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
Sugar 1.7 4.46 Cassava
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
Folate 27 21 Cassava
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
Fructose 1.61 Rutabagas

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.