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  6. Rutabagas vs. Cassava

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 for 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 have a lower glycemic index (72) than cassava (94).

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" 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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%
Contains more CalciumCalcium +168.8%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +63%
Contains more PhosphorusPhosphorus +96.3%
Contains less SodiumSodium -14.3%
Contains more CopperCopper +212.5%
Contains more ZincZinc +41.7%
Contains more ManganeseManganese +193.1%
~equal in Magnesium ~21mg
~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 83% 0% 0% 6% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16%
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%
Contains more Vitamin CVitamin C +21.4%
Contains more Vitamin EVitamin E +57.9%
Contains more Vitamin B5Vitamin B5 +49.5%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Cassava DV% diff.
Manganese 0.131mg 0.384mg 11%
Carbs 8.62g 38.06g 10%
Copper 0.032mg 0.1mg 8%
Calories 37kcal 160kcal 6%
Vitamin C 25mg 20.6mg 5%
Phosphorus 53mg 27mg 4%
Calcium 43mg 16mg 3%
Iron 0.44mg 0.27mg 2%
Fiber 2.3g 1.8g 2%
Folate 21µg 27µg 2%
Choline 14.1mg 23.7mg 2%
Fructose 1.61g 2%
Protein 1.08g 1.36g 1%
Potassium 305mg 271mg 1%
Zinc 0.24mg 0.34mg 1%
Vitamin E 0.3mg 0.19mg 1%
Vitamin B2 0.04mg 0.048mg 1%
Vitamin B3 0.7mg 0.854mg 1%
Vitamin B5 0.16mg 0.107mg 1%
Vitamin B6 0.1mg 0.088mg 1%
Vitamin K 0.3µg 1.9µg 1%
Protein per 100 calories 2.9g 0.85g N/A
Calories per 10 g protein 343kcal 1176kcal N/A
Weight per 100 calories 270g 63g N/A
Fats 0.16g 0.28g 0%
Net carbs 6.32g 36.26g N/A
Magnesium 20mg 21mg 0%
Sugar 4.46g 1.7g N/A
Starch 0.4g 0%
Sodium 12mg 14mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B1 0.09mg 0.087mg 0%
Saturated fat 0.027g 0.074g 0%
Monounsaturated fat 0.025g 0.075g 0%
Polyunsaturated fat 0.088g 0.048g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more WaterWater +49.8%
Contains more OtherOther +14.5%
Contains more ProteinProtein +25.9%
Contains more FatsFats +75%
Contains more CarbsCarbs +341.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Poly. FatPolyunsaturated fat +83.3%
Contains more Mono. FatMonounsaturated fat +200%

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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. 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.