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Rutabagas vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between Rutabagas and Sweet potato

  • Rutabagas have more Vitamin C, however, Sweet potato is higher in Vitamin A RAE, Manganese, Vitamin B5, Copper, Vitamin B6, Vitamin B2, and Potassium.
  • Sweet potato covers your daily need of Vitamin A RAE 107% more than Rutabagas.

These are the specific foods used in this comparison Rutabagas, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Rutabagas vs Sweet potato 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.
Contains more Calcium +13.2%
Contains less Sodium -66.7%
Contains more Selenium +250%
Contains more Iron +56.8%
Contains more Magnesium +35%
Contains more Potassium +55.7%
Contains more Zinc +33.3%
Contains more Copper +403.1%
Contains more Manganese +279.4%
Equal in Phosphorus - 54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +13.2%
Contains less Sodium -66.7%
Contains more Selenium +250%
Contains more Iron +56.8%
Contains more Magnesium +35%
Contains more Potassium +55.7%
Contains more Zinc +33.3%
Contains more Copper +403.1%
Contains more Manganese +279.4%
Equal in Phosphorus - 54

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.
:
Contains more Vitamin C +27.6%
Contains more Folate +250%
Contains more Vitamin A +960800%
Contains more Vitamin E +136.7%
Contains more Vitamin B1 +18.9%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +112.4%
Contains more Vitamin B5 +452.5%
Contains more Vitamin B6 +186%
Contains more Vitamin K +666.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin C +27.6%
Contains more Folate +250%
Contains more Vitamin A +960800%
Contains more Vitamin E +136.7%
Contains more Vitamin B1 +18.9%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +112.4%
Contains more Vitamin B5 +452.5%
Contains more Vitamin B6 +186%
Contains more Vitamin K +666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +18%
Contains more Protein +86.1%
Contains more Carbs +140.3%
Contains more Other +90.1%
Equal in Fats - 0.15
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Water +18%
Contains more Protein +86.1%
Contains more Carbs +140.3%
Contains more Other +90.1%
Equal in Fats - 0.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +1150%
Equal in Polyunsaturated fat - 0.092
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +1150%
Equal in Polyunsaturated fat - 0.092

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +303.5%
Contains more Fructose +222%
Contains more Starch +1662.5%
Contains more Sucrose +330.2%
Contains more Maltose +15500%
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Contains more Glucose +303.5%
Contains more Fructose +222%
Contains more Starch +1662.5%
Contains more Sucrose +330.2%
Contains more Maltose +15500%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Sweet potato Opinion
Net carbs 6.32g 17.41g Sweet potato
Protein 1.08g 2.01g Sweet potato
Fats 0.16g 0.15g Rutabagas
Carbs 8.62g 20.71g Sweet potato
Calories 37kcal 90kcal Sweet potato
Starch 0.4g 7.05g Sweet potato
Fructose 1.61g 0.5g Rutabagas
Sugar 4.46g 6.48g Rutabagas
Fiber 2.3g 3.3g Sweet potato
Calcium 43mg 38mg Rutabagas
Iron 0.44mg 0.69mg Sweet potato
Magnesium 20mg 27mg Sweet potato
Phosphorus 53mg 54mg Sweet potato
Potassium 305mg 475mg Sweet potato
Sodium 12mg 36mg Rutabagas
Zinc 0.24mg 0.32mg Sweet potato
Copper 0.032mg 0.161mg Sweet potato
Manganese 0.131mg 0.497mg Sweet potato
Selenium 0.7µg 0.2µg Rutabagas
Vitamin A 2IU 19218IU Sweet potato
Vitamin A RAE 0µg 961µg Sweet potato
Vitamin E 0.3mg 0.71mg Sweet potato
Vitamin C 25mg 19.6mg Rutabagas
Vitamin B1 0.09mg 0.107mg Sweet potato
Vitamin B2 0.04mg 0.106mg Sweet potato
Vitamin B3 0.7mg 1.487mg Sweet potato
Vitamin B5 0.16mg 0.884mg Sweet potato
Vitamin B6 0.1mg 0.286mg Sweet potato
Folate 21µg 6µg Rutabagas
Vitamin K 0.3µg 2.3µg Sweet potato
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Saturated Fat 0.027g 0.052g Rutabagas
Monounsaturated Fat 0.025g 0.002g Rutabagas
Polyunsaturated fat 0.088g 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Sweet potato
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
120%
Sweet potato
Minerals Daily Need Coverage Score
13%
Rutabagas
25%
Sweet potato

Comparison summary

Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 2)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.3)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.025g)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.