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  6. Turnip greens vs. Cassava

Turnip greens vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between Turnip greens and Cassava

  • 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.
  • Turnip greens has 381 times more Vitamin A RAE than Cassava. While Turnip greens has 381µg of Vitamin A RAE, Cassava has only 1µg.

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

Infographic

Turnip greens vs Cassava 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.
Turnip greens
Turnip greens
6
:
4
Cassava
Cassava
Contains more Calcium +756.3%
Contains more Iron +196.3%
Contains more Copper +153%
Contains more Selenium +28.6%
Contains more Potassium +33.5%
Contains less Sodium -51.7%
Contains more Zinc +142.9%
Contains more Manganese +13.9%
Equal in Magnesium - 21
Equal in Phosphorus - 27
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +756.3%
Contains more Iron +196.3%
Contains more Copper +153%
Contains more Selenium +28.6%
Contains more Potassium +33.5%
Contains less Sodium -51.7%
Contains more Zinc +142.9%
Contains more Manganese +13.9%
Equal in Magnesium - 21
Equal in Phosphorus - 27

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.
Turnip greens
Turnip greens
8
:
2
Cassava
Cassava
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%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +107.8%
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%
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%
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%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +107.8%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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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
141%
Turnip greens
14%
Cassava
Minerals Daily Need Coverage Score
26%
Turnip greens
16%
Cassava

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