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  6. Rutabagas vs. Salsify

Rutabagas vs. Salsify — In-Depth Nutrition Comparison

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Summary of differences between Rutabagas and Salsify

  • Rutabagas have more Vitamin C, however, Salsify is higher in Vitamin B2, and Vitamin B6.
  • Rutabagas covers your daily need of Vitamin C 23% more than Salsify.

These are the specific foods used in this comparison Rutabagas, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Rutabagas vs Salsify 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.
Rutabagas
Rutabagas
4
:
6
Salsify
Salsify
Contains more Magnesium +11.1%
Contains less Sodium -25%
Contains more Selenium +16.7%
Contains more Iron +25%
Contains more Zinc +25%
Contains more Copper +118.8%
Contains more Manganese +60.3%
Equal in Calcium - 47
Equal in Magnesium - 18
Equal in Phosphorus - 56
Equal in Potassium - 283
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Magnesium +11.1%
Contains less Sodium -25%
Contains more Selenium +16.7%
Contains more Iron +25%
Contains more Zinc +25%
Contains more Copper +118.8%
Contains more Manganese +60.3%
Equal in Calcium - 47
Equal in Magnesium - 18
Equal in Phosphorus - 56
Equal in Potassium - 283

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.
Rutabagas
Rutabagas
6
:
3
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +57.9%
Contains more Vitamin C +443.5%
Contains more Vitamin B1 +60.7%
Contains more Vitamin B3 +78.6%
Contains more Folate +40%
Contains more Vitamin B2 +332.5%
Contains more Vitamin B5 +72.5%
Contains more Vitamin B6 +118%
Equal in Vitamin K - 0.3
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +57.9%
Contains more Vitamin C +443.5%
Contains more Vitamin B1 +60.7%
Contains more Vitamin B3 +78.6%
Contains more Folate +40%
Contains more Vitamin B2 +332.5%
Contains more Vitamin B5 +72.5%
Contains more Vitamin B6 +118%
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
4
Salsify
Salsify
Contains more Water +10.4%
Contains more Protein +152.8%
Contains more Carbs +78.2%
Equal in Fats - 0.17
Equal in Water - 81
Equal in Other - 0.74
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Water +10.4%
Contains more Protein +152.8%
Contains more Carbs +78.2%
Equal in Fats - 0.17
Equal in Water - 81
Equal in Other - 0.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
3
:
0
Salsify
Salsify
Contains less Saturated Fat -34.1%
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +18.9%
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -34.1%
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +18.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas Salsify
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Salsify Opinion
Net carbs 6.32g 12.26g Salsify
Protein 1.08g 2.73g Salsify
Fats 0.16g 0.17g Salsify
Carbs 8.62g 15.36g Salsify
Calories 37kcal 68kcal Salsify
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g 2.9g Salsify
Fiber 2.3g 3.1g Salsify
Calcium 43mg 47mg Salsify
Iron 0.44mg 0.55mg Salsify
Magnesium 20mg 18mg Rutabagas
Phosphorus 53mg 56mg Salsify
Potassium 305mg 283mg Rutabagas
Sodium 12mg 16mg Rutabagas
Zinc 0.24mg 0.3mg Salsify
Copper 0.032mg 0.07mg Salsify
Manganese 0.131mg 0.21mg Salsify
Selenium 0.7µg 0.6µg Rutabagas
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg 0.19mg Rutabagas
Vitamin C 25mg 4.6mg Rutabagas
Vitamin B1 0.09mg 0.056mg Rutabagas
Vitamin B2 0.04mg 0.173mg Salsify
Vitamin B3 0.7mg 0.392mg Rutabagas
Vitamin B5 0.16mg 0.276mg Salsify
Vitamin B6 0.1mg 0.218mg Salsify
Folate 21µg 15µg Rutabagas
Vitamin K 0.3µg 0.3µg
Saturated Fat 0.027g 0.041g Rutabagas
Monounsaturated Fat 0.025g 0.003g Rutabagas
Polyunsaturated fat 0.088g 0.074g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Salsify
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
15%
Rutabagas
13%
Salsify
Minerals Daily Need Coverage Score
13%
Rutabagas
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 1.56g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 72)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $2.5)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.014g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.