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  6. Cassava vs. Turnip

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 for 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 has a higher glycemic index (94) than turnip (73).

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

Infographic

Cassava vs Turnip infographic
Infographic link

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%
Turnip
Turnip
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 9% 17% 11% 28% 7.4% 12% 8.7% 17% 3.8%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +41.9%
Contains more CopperCopper +17.6%
Contains more ZincZinc +25.9%
Contains less SodiumSodium -79.1%
Contains more ManganeseManganese +186.6%
Contains more CalciumCalcium +87.5%
Contains more IronIron +11.1%
~equal in Phosphorus ~27mg
~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%
Turnip
Turnip
1
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 70% 0% 0% 0.6% 10% 6.9% 7.5% 12% 21% 0% 0.25% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +80%
Contains more Vitamin B5Vitamin B5 +86.9%
~equal in Vitamin C ~21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Turnip DV% diff.
Carbs 38.06g 6.43g 11%
Manganese 0.384mg 0.134mg 11%
Calories 160kcal 28kcal 7%
Vitamin B1 0.087mg 0.04mg 4%
Vitamin B3 0.854mg 0.4mg 3%
Folate 27µg 15µg 3%
Magnesium 21mg 11mg 2%
Potassium 271mg 191mg 2%
Copper 0.1mg 0.085mg 2%
Sodium 14mg 67mg 2%
Vitamin B5 0.107mg 0.2mg 2%
Vitamin K 1.9µg 0.1µg 2%
Choline 23.7mg 11.1mg 2%
Protein 1.36g 0.9g 1%
Calcium 16mg 30mg 1%
Zinc 0.34mg 0.27mg 1%
Vitamin E 0.19mg 0.03mg 1%
Vitamin B2 0.048mg 0.03mg 1%
Protein per 100 calories 0.85g 3.2g N/A
Calories per 10 g protein 1176kcal 311kcal N/A
Weight per 100 calories 63g 357g N/A
Fats 0.28g 0.1g 0%
Vitamin C 20.6mg 21mg 0%
Net carbs 36.26g 4.63g N/A
Iron 0.27mg 0.3mg 0%
Sugar 1.7g 3.8g N/A
Fiber 1.8g 1.8g 0%
Phosphorus 27mg 27mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B6 0.088mg 0.09mg 0%
Saturated fat 0.074g 0.011g 0%
Monounsaturated fat 0.075g 0.006g 0%
Polyunsaturated fat 0.048g 0.053g 0%
Tryptophan 0.019mg 0.009mg 0%
Threonine 0.028mg 0.025mg 0%
Isoleucine 0.027mg 0.036mg 0%
Leucine 0.039mg 0.033mg 0%
Lysine 0.044mg 0.036mg 0%
Methionine 0.011mg 0.011mg 0%
Phenylalanine 0.026mg 0.017mg 0%
Valine 0.035mg 0.03mg 0%
Histidine 0.02mg 0.014mg 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
Turnip
Turnip
2
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more ProteinProtein +51.1%
Contains more FatsFats +180%
Contains more CarbsCarbs +491.9%
Contains more WaterWater +53.9%
Contains more OtherOther +12.9%

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
Turnip
Turnip
2
16% 9% 76%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated fat +1150%
Contains less Sat. FatSaturated fat -85.1%
Contains more Poly. FatPolyunsaturated fat +10.4%

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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. 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.