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  6. Cassava vs. Rutabagas

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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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%
~equal in Magnesium ~20mg
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 83% 0% 0% 6% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Rutabagas 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%
Iron 0.27mg 0.44mg 2%
Fiber 1.8g 2.3g 2%
Folate 27µg 21µg 2%
Choline 23.7mg 14.1mg 2%
Fructose 1.61g 2%
Protein 1.36g 1.08g 1%
Potassium 271mg 305mg 1%
Zinc 0.34mg 0.24mg 1%
Vitamin E 0.19mg 0.3mg 1%
Vitamin B2 0.048mg 0.04mg 1%
Vitamin B3 0.854mg 0.7mg 1%
Vitamin B5 0.107mg 0.16mg 1%
Vitamin B6 0.088mg 0.1mg 1%
Vitamin K 1.9µg 0.3µg 1%
Protein per 100 calories 0.85g 2.9g N/A
Calories per 10 g protein 1176kcal 343kcal N/A
Weight per 100 calories 63g 270g N/A
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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +200%
Contains less Sat. FatSaturated fat -63.5%
Contains more Poly. FatPolyunsaturated fat +83.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.