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Rutabagas vs Cassava - In-Depth Nutrition Comparison

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How are Rutabagas and Cassava different?

  • Cassava has more Manganese, and Copper than Rutabagas.
  • Daily need coverage for Manganese from Cassava is 11% higher.
  • Rutabagas contain 3 times more Calcium than Cassava. While Rutabagas contain 43mg of Calcium, Cassava contains only 16mg.
  • Cassava has less Sugar.

Rutabagas, raw and Cassava, raw are the varieties used in this article.

Infographic

Rutabagas vs Cassava 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
Contains more Calcium +168.8%
Contains more Iron +63%
Contains more Phosphorus +96.3%
Contains more Potassium +12.5%
Contains less Sodium -14.3%
Contains more Zinc +41.7%
Contains more Copper +212.5%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +168.8%
Contains more Iron +63%
Contains more Phosphorus +96.3%
Contains more Potassium +12.5%
Contains less Sodium -14.3%
Contains more Zinc +41.7%
Contains more Copper +212.5%
Equal in Magnesium - 21

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
:
Contains more Vitamin E +57.9%
Contains more Vitamin C +21.4%
Contains more Vitamin B5 +49.5%
Contains more Vitamin B6 +13.6%
Contains more Vitamin A +550%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +22%
Contains more Folate +28.6%
Contains more Vitamin K +533.3%
Equal in Vitamin B1 - 0.087
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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%
Contains more Vitamin E +57.9%
Contains more Vitamin C +21.4%
Contains more Vitamin B5 +49.5%
Contains more Vitamin B6 +13.6%
Contains more Vitamin A +550%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +22%
Contains more Folate +28.6%
Contains more Vitamin K +533.3%
Equal in Vitamin B1 - 0.087

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.
Rutabagas Cassava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Cassava Opinion
Net carbs 6.32g 36.26g Cassava
Protein 1.08g 1.36g Cassava
Fats 0.16g 0.28g Cassava
Carbs 8.62g 38.06g Cassava
Calories 37kcal 160kcal Cassava
Starch 0.4g g Rutabagas
Fructose 1.61g g Rutabagas
Sugar 4.46g 1.7g Cassava
Fiber 2.3g 1.8g Rutabagas
Calcium 43mg 16mg Rutabagas
Iron 0.44mg 0.27mg Rutabagas
Magnesium 20mg 21mg Cassava
Phosphorus 53mg 27mg Rutabagas
Potassium 305mg 271mg Rutabagas
Sodium 12mg 14mg Rutabagas
Zinc 0.24mg 0.34mg Cassava
Copper 0.032mg 0.1mg Cassava
Vitamin A 2IU 13IU Cassava
Vitamin E 0.3mg 0.19mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 25mg 20.6mg Rutabagas
Vitamin B1 0.09mg 0.087mg Rutabagas
Vitamin B2 0.04mg 0.048mg Cassava
Vitamin B3 0.7mg 0.854mg Cassava
Vitamin B5 0.16mg 0.107mg Rutabagas
Vitamin B6 0.1mg 0.088mg Rutabagas
Folate 21µg 27µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.9µg Cassava
Tryptophan mg 0.019mg Cassava
Threonine mg 0.028mg Cassava
Isoleucine mg 0.027mg Cassava
Leucine mg 0.039mg Cassava
Lysine mg 0.044mg Cassava
Methionine mg 0.011mg Cassava
Phenylalanine mg 0.026mg Cassava
Valine mg 0.035mg Cassava
Histidine mg 0.02mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.074g Rutabagas
Monounsaturated Fat 0.025g 0.075g Cassava
Polyunsaturated fat 0.088g 0.048g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Cassava
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
15
Rutabagas
14
Cassava
Mineral Summary Score
14
Rutabagas
14
Cassava

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
6%
Rutabagas
8%
Cassava
Carbohydrates
9%
Rutabagas
38%
Cassava
Fats
1%
Rutabagas
1%
Cassava

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.76g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.3)
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.
Which food is richer in vitamins?
?
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.