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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 Iron +63%
Contains more Calcium +168.8%
Contains more Potassium +12.5%
Contains more Phosphorus +96.3%
Contains less Sodium -14.3%
Contains more Copper +212.5%
Contains more Zinc +41.7%
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +63%
Contains more Calcium +168.8%
Contains more Potassium +12.5%
Contains more Phosphorus +96.3%
Contains less Sodium -14.3%
Contains more Copper +212.5%
Contains more Zinc +41.7%
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 C +21.4%
Contains more Vitamin E +57.9%
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 Vitamin K +533.3%
Contains more Folate +28.6%
Equal in Vitamin B1 - 0.087
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
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%
Contains more Vitamin C +21.4%
Contains more Vitamin E +57.9%
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 Vitamin K +533.3%
Contains more Folate +28.6%
Equal in Vitamin B1 - 0.087

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Cassava
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 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.

All nutrients comparison - raw data values

Nutrient Rutabagas Cassava Opinion
Calories 37 160 Cassava
Protein 1.08 1.36 Cassava
Fats 0.16 0.28 Cassava
Vitamin C 25 20.6 Rutabagas
Net carbs 6.320000171661377 36.2599983215332 Cassava
Carbs 8.62 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.44 0.27 Rutabagas
Calcium 43 16 Rutabagas
Potassium 305 271 Rutabagas
Magnesium 20 21 Cassava
Sugar 4.46 1.7 Cassava
Fiber 2.3 1.8 Rutabagas
Copper 0.032 0.1 Cassava
Zinc 0.24 0.34 Cassava
Starch 0.4 Rutabagas
Phosphorus 53 27 Rutabagas
Sodium 12 14 Rutabagas
Vitamin A 2 13 Cassava
Vitamin E 0.3 0.19 Rutabagas
Vitamin D 0 0
Vitamin B1 0.09 0.087 Rutabagas
Vitamin B2 0.04 0.048 Cassava
Vitamin B3 0.7 0.854 Cassava
Vitamin B5 0.16 0.107 Rutabagas
Vitamin B6 0.1 0.088 Rutabagas
Vitamin B12 0 0
Vitamin K 0.3 1.9 Cassava
Folate 21 27 Cassava
Trans Fat 0 0
Saturated Fat 0.027 0.074 Rutabagas
Monounsaturated Fat 0.025 0.075 Cassava
Polyunsaturated fat 0.088 0.048 Rutabagas
Tryptophan 0.019 Cassava
Threonine 0.028 Cassava
Isoleucine 0.027 Cassava
Leucine 0.039 Cassava
Lysine 0.044 Cassava
Methionine 0.011 Cassava
Phenylalanine 0.026 Cassava
Valine 0.035 Cassava
Histidine 0.02 Cassava
Fructose 1.61 Rutabagas

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.