Cassava vs Turnip: Nutrition, Calories & Protein Compared


Cassava vs Turnip
Nutrition Facts
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Cassava vs Turnip 100g Compare
per 100g | Cassava | Turnip |
---|---|---|
Calories | 160 | 28 |
Carbohydrates | 38.06 g | 6.43 g |
Fat | 0.28 g | 0.1 g |
Dietary fiber | 1.8 g | 1.8 g |
Protein | 1.36 g | 0.9 g |
Calcium | 16 mg | 30 mg |
Iron | 0.27 mg | 0.3 mg |
Magnessium | 21 mg | 11 mg |
Potassium | 271 mg | 233 mg |
Sodium | 14 mg | 39 mg |
Vitaminium B1 (Thiamine) | 0.087 mg | 0.04 mg |
Vitaminium B2 (riboflavin) | 0.048 mg | 0.03 mg |
Vitaminium B3 (Niacin) | 0.854 mg | 0.4 mg |
Vitaminium B6 | 0.088 mg | 0.09 mg |
Vitaminium B9 (Folic acid) | 0.027 mg | 15 mg |
Vitaminium C | 20.6 mg | 21 mg |
Vitaminium E | 0.19 mg | 0.03 mg |
Vitaminium K | 0.002 µg | 0.1 µg |
Exploring the Nutritional Landscape: Cassava vs. Turnip
When it comes to selecting root vegetables for your diet, the variety and nutritional benefits can be vast and sometimes confusing. Two such vegetables that often come up in dietary discussions are cassava and turnip. Both are rich in history, flavor, and nutritional benefits, making them staple foods in various cultures around the world. Before diving into the nutritional comparison, let's shed some light on the unique aspects of these two vegetables.
Interesting Facts about Cassava
Cassava, also known as yuca or manioc, is a root vegetable native to South America. It's a major source of carbohydrates and plays a crucial role in the diet of millions of people in tropical regions. Cassava can be prepared in various ways, including boiling, baking, or frying. However, it's important to process cassava properly to remove cyanide compounds that are naturally present in the plant.
Delving into the World of Turnips
Turnips, on the other hand, are cool-weather vegetables with a history of cultivation dating back to Roman times. They have a slightly bitter taste when raw but become sweet and nutty when cooked. Turnips are not just about the root; their greens are also edible and highly nutritious, offering a different set of vitamins and minerals.
Comparing Nutrition: A Closer Look
When it comes to choosing between cassava and turnip, understanding their nutritional profiles can help you make an informed decision based on your dietary needs. Here's a breakdown of their nutritional content per 100 grams:
- Calories: Cassava comes in at 160 calories, while turnip has a mere 28 calories.
- Carbohydrates: Cassava is significantly higher in carbs with 38.06 grams, compared to turnip's 6.43 grams.
- Fiber: Both vegetables offer 1.8 grams of fiber, aiding in digestion and satiety.
- Protein: Cassava provides 1.36 grams of protein, with turnip slightly lower at 0.9 grams.
- Vitamins and Minerals: Turnips offer higher amounts of calcium and vitamin C, while cassava provides more potassium and vitamin B3.
It's clear that cassava is more energy-dense, making it suitable for those needing higher carbohydrate intake. However, for individuals monitoring their calorie intake or looking for a lower-carb option, turnips might be the better choice.
Choosing What's Best for You
Both cassava and turnip have their unique benefits and can be included in a balanced diet depending on your nutritional needs and preferences. Cassava, with its higher calorie and carb content, might be more suited for those needing extra energy, such as athletes or individuals with high-calorie requirements. Turnips, with their lower calorie content and higher vitamin C, could be a better option for those looking to manage their weight or increase their intake of antioxidants.
In conclusion, whether you lean towards the hearty, carb-rich cassava or the light, vitamin-packed turnip, both vegetables offer valuable nutrients. Incorporating a variety of vegetables like cassava and turnip into your diet can help ensure you're getting a broad spectrum of vitamins, minerals, and dietary fiber, contributing to overall health and well-being.
Cassava 100g
160kcalCalories source
- 95% CARBS.
- 3% PROTEIN
- 2% FAT
Turnip 100g
28kcalCalories source
- 85% CARBS
- 12% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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