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  6. Turnip vs. Cassava

Turnip vs. Cassava — In-Depth Nutrition Comparison

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How are turnip and cassava different?

  • Cassava is higher than turnip in manganese.
  • Cassava covers your daily need for manganese, 11% more than turnip.
  • Turnip contains 2 times more sugar than cassava. Turnip contains 3.8g of sugar, while cassava contains 1.7g.
  • Cassava has a higher glycemic index (94) than turnip (73).

Turnips, raw and Cassava, raw types were used in this article.

Infographic

Turnip 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
Turnip
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 9% 17% 11% 28% 7.4% 12% 8.7% 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 +87.5%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +41.9%
Contains more CopperCopper +17.6%
Contains more ZincZinc +25.9%
Contains less SodiumSodium -79.1%
Contains more ManganeseManganese +186.6%
~equal in Iron ~0.27mg
~equal in Phosphorus ~27mg
~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.
Turnip
Turnip
1
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 70% 0% 0% 0.6% 10% 6.9% 7.5% 12% 21% 0% 0.25% 11%
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 B5Vitamin B5 +86.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +80%
~equal in Vitamin C ~20.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.088mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip Cassava DV% diff.
Carbs 6.43g 38.06g 11%
Manganese 0.134mg 0.384mg 11%
Calories 28kcal 160kcal 7%
Vitamin B1 0.04mg 0.087mg 4%
Vitamin B3 0.4mg 0.854mg 3%
Folate 15µg 27µg 3%
Magnesium 11mg 21mg 2%
Potassium 191mg 271mg 2%
Copper 0.085mg 0.1mg 2%
Sodium 67mg 14mg 2%
Vitamin B5 0.2mg 0.107mg 2%
Vitamin K 0.1µg 1.9µg 2%
Choline 11.1mg 23.7mg 2%
Protein 0.9g 1.36g 1%
Calcium 30mg 16mg 1%
Zinc 0.27mg 0.34mg 1%
Vitamin E 0.03mg 0.19mg 1%
Vitamin B2 0.03mg 0.048mg 1%
Protein per 100 calories 3.2g 0.85g N/A
Calories per 10 g protein 311kcal 1176kcal N/A
Weight per 100 calories 357g 63g N/A
Fats 0.1g 0.28g 0%
Vitamin C 21mg 20.6mg 0%
Net carbs 4.63g 36.26g N/A
Iron 0.3mg 0.27mg 0%
Sugar 3.8g 1.7g N/A
Fiber 1.8g 1.8g 0%
Phosphorus 27mg 27mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B6 0.09mg 0.088mg 0%
Saturated fat 0.011g 0.074g 0%
Monounsaturated fat 0.006g 0.075g 0%
Polyunsaturated fat 0.053g 0.048g 0%
Tryptophan 0.009mg 0.019mg 0%
Threonine 0.025mg 0.028mg 0%
Isoleucine 0.036mg 0.027mg 0%
Leucine 0.033mg 0.039mg 0%
Lysine 0.036mg 0.044mg 0%
Methionine 0.011mg 0.011mg 0%
Phenylalanine 0.017mg 0.026mg 0%
Valine 0.03mg 0.035mg 0%
Histidine 0.014mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
2
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 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 +53.9%
Contains more OtherOther +12.9%
Contains more ProteinProtein +51.1%
Contains more FatsFats +180%
Contains more CarbsCarbs +491.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
2
16% 9% 76%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.053 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 -85.1%
Contains more Mono. FatMonounsaturated fat +1150%
~equal in Polyunsaturated fat ~0.048g

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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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.