Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cassava
  5. Compare
  6. Cassava vs. Turnip greens

Cassava vs. Turnip greens — In-Depth Nutrition Comparison

Compare

Summary of differences between Cassava and Turnip greens

  • Cassava has less Vitamin K, Vitamin A RAE, Folate, Copper, Calcium, Vitamin E , Vitamin C, Vitamin B6, Fiber, and Iron than Turnip greens.
  • Turnip greens covers your daily need of Vitamin K 305% more than Cassava.

These are the specific foods used in this comparison Cassava, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Cassava vs Turnip greens 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.
Cassava
Cassava
4
:
6
Turnip greens
Turnip greens
Contains more Potassium +33.5%
Contains less Sodium -51.7%
Contains more Zinc +142.9%
Contains more Manganese +13.9%
Contains more Calcium +756.3%
Contains more Iron +196.3%
Contains more Copper +153%
Contains more Selenium +28.6%
Equal in Magnesium - 22
Equal in Phosphorus - 29
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Potassium +33.5%
Contains less Sodium -51.7%
Contains more Zinc +142.9%
Contains more Manganese +13.9%
Contains more Calcium +756.3%
Contains more Iron +196.3%
Contains more Copper +153%
Contains more Selenium +28.6%
Equal in Magnesium - 22
Equal in Phosphorus - 29

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.
Cassava
Cassava
2
:
8
Turnip greens
Turnip greens
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +107.8%
Contains more Vitamin A +58553.8%
Contains more Vitamin E +889.5%
Contains more Vitamin C +33%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +156.1%
Contains more Vitamin B6 +104.5%
Contains more Folate +337%
Contains more Vitamin K +19247.4%
Cassava
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%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +107.8%
Contains more Vitamin A +58553.8%
Contains more Vitamin E +889.5%
Contains more Vitamin C +33%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +156.1%
Contains more Vitamin B6 +104.5%
Contains more Folate +337%
Contains more Vitamin K +19247.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
3
:
2
Turnip greens
Turnip greens
Contains more Protein +19.3%
Contains more Fats +21.7%
Contains more Carbs +772.9%
Contains more Water +56.2%
Contains more Other +72.6%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +19.3%
Contains more Fats +21.7%
Contains more Carbs +772.9%
Contains more Water +56.2%
Contains more Other +72.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Turnip greens
Turnip greens
Contains more Monounsaturated Fat +400%
Contains less Saturated Fat -28.4%
Contains more Polyunsaturated fat +89.6%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +400%
Contains less Saturated Fat -28.4%
Contains more Polyunsaturated fat +89.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Turnip greens
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cassava Turnip greens Opinion
Net carbs 36.26g 0.86g Cassava
Protein 1.36g 1.14g Cassava
Fats 0.28g 0.23g Cassava
Carbs 38.06g 4.36g Cassava
Calories 160kcal 20kcal Cassava
Sugar 1.7g 0.53g Turnip greens
Fiber 1.8g 3.5g Turnip greens
Calcium 16mg 137mg Turnip greens
Iron 0.27mg 0.8mg Turnip greens
Magnesium 21mg 22mg Turnip greens
Phosphorus 27mg 29mg Turnip greens
Potassium 271mg 203mg Cassava
Sodium 14mg 29mg Cassava
Zinc 0.34mg 0.14mg Cassava
Copper 0.1mg 0.253mg Turnip greens
Manganese 0.384mg 0.337mg Cassava
Selenium 0.7µg 0.9µg Turnip greens
Vitamin A 13IU 7625IU Turnip greens
Vitamin A RAE 1µg 381µg Turnip greens
Vitamin E 0.19mg 1.88mg Turnip greens
Vitamin C 20.6mg 27.4mg Turnip greens
Vitamin B1 0.087mg 0.045mg Cassava
Vitamin B2 0.048mg 0.072mg Turnip greens
Vitamin B3 0.854mg 0.411mg Cassava
Vitamin B5 0.107mg 0.274mg Turnip greens
Vitamin B6 0.088mg 0.18mg Turnip greens
Folate 27µg 118µg Turnip greens
Vitamin K 1.9µg 367.6µg Turnip greens
Tryptophan 0.019mg 0.02mg Turnip greens
Threonine 0.028mg 0.063mg Turnip greens
Isoleucine 0.027mg 0.059mg Turnip greens
Leucine 0.039mg 0.105mg Turnip greens
Lysine 0.044mg 0.074mg Turnip greens
Methionine 0.011mg 0.026mg Turnip greens
Phenylalanine 0.026mg 0.07mg Turnip greens
Valine 0.035mg 0.078mg Turnip greens
Histidine 0.02mg 0.028mg Turnip greens
Saturated Fat 0.074g 0.053g Turnip greens
Monounsaturated Fat 0.075g 0.015g Cassava
Polyunsaturated fat 0.048g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Turnip greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber
Turnip greens
Turnip greens vs Mustard Greens Raw
Mustard Greens Raw
Turnip greens
Turnip greens vs Spinach raw
Spinach raw
Turnip greens
Turnip greens vs Kale raw
Kale raw

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cassava
141%
Turnip greens
Minerals Daily Need Coverage Score
16%
Cassava
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 1.17g)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 94)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $0.2)
Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 15mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.