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  6. Cassava vs. Turnip greens

Cassava vs. Turnip greens — In-Depth Nutrition Comparison

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Summary of differences between cassava and turnip greens

  • Cassava has more carbs; however, turnip greens are higher in vitamin K, vitamin A, folate, copper, calcium, vitamin E, vitamin C, vitamin B6, and fiber.
  • Turnip greens cover your daily need for vitamin K 305% more than cassava.
  • Cassava has 9 times more carbs than turnip greens. While cassava has 38.06g of carbs, turnip greens have only 4.36g.

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

Infographic

Cassava vs Turnip greens infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Contains more PotassiumPotassium +33.5%
Contains more ZincZinc +142.9%
Contains less SodiumSodium -51.7%
Contains more ManganeseManganese +13.9%
Contains more CalciumCalcium +756.3%
Contains more IronIron +196.3%
Contains more CopperCopper +153%
Contains more SeleniumSelenium +28.6%
~equal in Magnesium ~22mg
~equal in Phosphorus ~29mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
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 91% 0% 127% 38% 11% 17% 7.7% 16% 42% 0% 919% 89%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B3Vitamin B3 +107.8%
Contains more Vitamin CVitamin C +33%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin EVitamin E +889.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +156.1%
Contains more Vitamin B6Vitamin B6 +104.5%
Contains more Vitamin KVitamin K +19247.4%
Contains more FolateFolate +337%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Turnip greens DV% diff.
Vitamin K 1.9µg 367.6µg 305%
Vitamin A 1µg 381µg 42%
Folate 27µg 118µg 23%
Copper 0.1mg 0.253mg 17%
Calcium 16mg 137mg 12%
Carbs 38.06g 4.36g 11%
Vitamin E 0.19mg 1.88mg 11%
Vitamin C 20.6mg 27.4mg 8%
Calories 160kcal 20kcal 7%
Iron 0.27mg 0.8mg 7%
Fiber 1.8g 3.5g 7%
Vitamin B6 0.088mg 0.18mg 7%
Vitamin B1 0.087mg 0.045mg 4%
Choline 23.7mg 0.3mg 4%
Vitamin B3 0.854mg 0.411mg 3%
Vitamin B5 0.107mg 0.274mg 3%
Potassium 271mg 203mg 2%
Zinc 0.34mg 0.14mg 2%
Manganese 0.384mg 0.337mg 2%
Vitamin B2 0.048mg 0.072mg 2%
Sodium 14mg 29mg 1%
Protein 1.36g 1.14g 0%
Protein per 100 calories 0.85g 5.7g N/A
Calories per 10 g protein 1176kcal 175kcal N/A
Weight per 100 calories 63g 500g N/A
Fats 0.28g 0.23g 0%
Net carbs 36.26g 0.86g N/A
Magnesium 21mg 22mg 0%
Sugar 1.7g 0.53g N/A
Phosphorus 27mg 29mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.074g 0.053g 0%
Monounsaturated fat 0.075g 0.015g 0%
Polyunsaturated fat 0.048g 0.091g 0%
Tryptophan 0.019mg 0.02mg 0%
Threonine 0.028mg 0.063mg 0%
Isoleucine 0.027mg 0.059mg 0%
Leucine 0.039mg 0.105mg 0%
Lysine 0.044mg 0.074mg 0%
Methionine 0.011mg 0.026mg 0%
Phenylalanine 0.026mg 0.07mg 0%
Valine 0.035mg 0.078mg 0%
Histidine 0.02mg 0.028mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more ProteinProtein +19.3%
Contains more FatsFats +21.7%
Contains more CarbsCarbs +772.9%
Contains more WaterWater +56.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +400%
Contains less Sat. FatSaturated fat -28.4%
Contains more Poly. FatPolyunsaturated fat +89.6%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.