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Cassava vs Turnip - In-Depth Nutrition Comparison

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How are Cassava and Turnip different?

  • Cassava is higher than Turnip in Manganese.
  • Cassava covers your daily need of Manganese 11% more than Turnip.
  • Cassava contains 2 times more Choline than Turnip. Cassava contains 23.7mg of Choline, while Turnip contains 11.1mg.
  • Cassava is lower in Sugar.

Cassava, raw and Turnips, raw types were used in this article.

Infographic

Cassava vs Turnip 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
:
2
Turnip
Contains more Magnesium +90.9%
Contains more Potassium +41.9%
Contains less Sodium -79.1%
Contains more Zinc +25.9%
Contains more Copper +17.6%
Contains more Calcium +87.5%
Contains more Iron +11.1%
Equal in Phosphorus - 27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 12% 8% 12% 17% 9% 8% 29%
Contains more Magnesium +90.9%
Contains more Potassium +41.9%
Contains less Sodium -79.1%
Contains more Zinc +25.9%
Contains more Copper +17.6%
Contains more Calcium +87.5%
Contains more Iron +11.1%
Equal in Phosphorus - 27

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
:
3
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +533.3%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +113.5%
Contains more Folate +80%
Contains more Vitamin K +1800%
Contains more Vitamin B5 +86.9%
Equal in Vitamin C - 21
Equal in Vitamin B6 - 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 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +533.3%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +113.5%
Contains more Folate +80%
Contains more Vitamin K +1800%
Contains more Vitamin B5 +86.9%
Equal in Vitamin C - 21
Equal in Vitamin B6 - 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 Turnip
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cassava Turnip Opinion
Net carbs 36.26g 4.63g Cassava
Protein 1.36g 0.9g Cassava
Fats 0.28g 0.1g Cassava
Carbs 38.06g 6.43g Cassava
Calories 160kcal 28kcal Cassava
Starch g g
Fructose g g
Sugar 1.7g 3.8g Cassava
Fiber 1.8g 1.8g
Calcium 16mg 30mg Turnip
Iron 0.27mg 0.3mg Turnip
Magnesium 21mg 11mg Cassava
Phosphorus 27mg 27mg
Potassium 271mg 191mg Cassava
Sodium 14mg 67mg Cassava
Zinc 0.34mg 0.27mg Cassava
Copper 0.1mg 0.085mg Cassava
Vitamin A 13IU 0IU Cassava
Vitamin E 0.19mg 0.03mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 21mg Turnip
Vitamin B1 0.087mg 0.04mg Cassava
Vitamin B2 0.048mg 0.03mg Cassava
Vitamin B3 0.854mg 0.4mg Cassava
Vitamin B5 0.107mg 0.2mg Turnip
Vitamin B6 0.088mg 0.09mg Turnip
Folate 27µg 15µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.1µg Cassava
Tryptophan 0.019mg 0.009mg Cassava
Threonine 0.028mg 0.025mg Cassava
Isoleucine 0.027mg 0.036mg Turnip
Leucine 0.039mg 0.033mg Cassava
Lysine 0.044mg 0.036mg Cassava
Methionine 0.011mg 0.011mg
Phenylalanine 0.026mg 0.017mg Cassava
Valine 0.035mg 0.03mg Cassava
Histidine 0.02mg 0.014mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.011g Turnip
Monounsaturated Fat 0.075g 0.006g Cassava
Polyunsaturated fat 0.048g 0.053g Turnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Turnip
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
12
Turnip
Mineral Summary Score
14
Cassava
13
Turnip

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
5%
Turnip
Carbohydrates
38%
Cassava
6%
Turnip
Fats
1%
Cassava
0%
Turnip

Comparison summary

Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Turnip
Turnip is lower in glycemic index (difference - 21)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.1g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 53mg)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
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.

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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.