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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 Sugars.

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 Potassium +41.9%
Contains more Magnesium +90.9%
Contains more Copper +17.6%
Contains more Zinc +25.9%
Contains less Sodium -79.1%
Contains more Iron +11.1%
Contains more Calcium +87.5%
Equal in Phosphorus - 27
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 9% 17% 8% 29% 8% 12% 9%
Contains more Potassium +41.9%
Contains more Magnesium +90.9%
Contains more Copper +17.6%
Contains more Zinc +25.9%
Contains less Sodium -79.1%
Contains more Iron +11.1%
Contains more Calcium +87.5%
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 Vitamin K +1800%
Contains more Folate +80%
Contains more Vitamin B5 +86.9%
Equal in Vitamin C - 21
Equal in Vitamin B6 - 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 70% 0% 1% 0% 10% 7% 8% 12% 21% 0% 1% 12%
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 Vitamin K +1800%
Contains more Folate +80%
Contains more Vitamin B5 +86.9%
Equal in Vitamin C - 21
Equal in Vitamin B6 - 0.09

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
8%
Cassava
5%
Turnip
Carbohydrates
38%
Cassava
6%
Turnip
Fats
1%
Cassava
0%
Turnip

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cassava Turnip
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 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 contains less Sugars?
Cassava
Cassava contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cassava Turnip Opinion
Calories 160 28 Cassava
Protein 1.36 0.9 Cassava
Fats 0.28 0.1 Cassava
Vitamin C 20.6 21 Turnip
Carbs 38.06 6.43 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.3 Turnip
Calcium 16 30 Turnip
Potassium 271 191 Cassava
Magnesium 21 11 Cassava
Sugars 1.7 3.8 Cassava
Fiber 1.8 1.8
Copper 0.1 0.085 Cassava
Zinc 0.34 0.27 Cassava
Starch
Phosphorus 27 27
Sodium 14 67 Cassava
Vitamin A 13 0 Cassava
Vitamin E 0.19 0.03 Cassava
Vitamin D 0 0
Vitamin B1 0.087 0.04 Cassava
Vitamin B2 0.048 0.03 Cassava
Vitamin B3 0.854 0.4 Cassava
Vitamin B5 0.107 0.2 Turnip
Vitamin B6 0.088 0.09 Turnip
Vitamin B12 0 0
Vitamin K 1.9 0.1 Cassava
Folate 27 15 Cassava
Trans Fat 0 0
Saturated Fat 0.074 0.011 Turnip
Monounsaturated Fat 0.075 0.006 Cassava
Polyunsaturated fat 0.048 0.053 Turnip
Tryptophan 0.019 0.009 Cassava
Threonine 0.028 0.025 Cassava
Isoleucine 0.027 0.036 Turnip
Leucine 0.039 0.033 Cassava
Lysine 0.044 0.036 Cassava
Methionine 0.011 0.011
Phenylalanine 0.026 0.017 Cassava
Valine 0.035 0.03 Cassava
Histidine 0.02 0.014 Cassava
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.