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Rutabagas vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between Rutabagas and Zucchini

  • Zucchini has less Vitamin C, and Fiber.
  • Rutabagas have 3 times more Calcium than Zucchini. Rutabagas have 43mg of Calcium, while Zucchini has 16mg.
  • Zucchini is lower in Sugar.

The food varieties used in the comparison are Rutabagas, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Rutabagas vs Zucchini 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 +168.8%
Contains more Iron +18.9%
Contains more Magnesium +11.1%
Contains more Phosphorus +39.5%
Contains more Potassium +16.9%
Contains more Selenium +250%
Contains less Sodium -33.3%
Contains more Zinc +33.3%
Contains more Copper +65.6%
Contains more Manganese +35.1%
Equal in Magnesium - 18
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 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +168.8%
Contains more Iron +18.9%
Contains more Magnesium +11.1%
Contains more Phosphorus +39.5%
Contains more Potassium +16.9%
Contains more Selenium +250%
Contains less Sodium -33.3%
Contains more Zinc +33.3%
Contains more Copper +65.6%
Contains more Manganese +35.1%
Equal in Magnesium - 18

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 E +150%
Contains more Vitamin C +39.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +55.2%
Contains more Vitamin A +9900%
Contains more Vitamin B2 +135%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +63%
Contains more Folate +14.3%
Contains more Vitamin K +1333.3%
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 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +150%
Contains more Vitamin C +39.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +55.2%
Contains more Vitamin A +9900%
Contains more Vitamin B2 +135%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +63%
Contains more Folate +14.3%
Contains more Vitamin K +1333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +177.2%
Contains more Other +24.6%
Contains more Protein +12%
Contains more Fats +100%
Equal in Water - 94.79
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Carbs +177.2%
Contains more Other +24.6%
Contains more Protein +12%
Contains more Fats +100%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +127.3%
Equal in Polyunsaturated fat - 0.091
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +127.3%
Equal in Polyunsaturated fat - 0.091

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +960%
Contains more Glucose +115%
Contains more Fructose +16.7%
Contains more Maltose +∞%
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
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +960%
Contains more Glucose +115%
Contains more Fructose +16.7%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Zucchini Opinion
Net carbs 6.32g 2.11g Rutabagas
Protein 1.08g 1.21g Zucchini
Fats 0.16g 0.32g Zucchini
Carbs 8.62g 3.11g Rutabagas
Calories 37kcal 17kcal Rutabagas
Starch 0.4g 0g Rutabagas
Fructose 1.61g 1.38g Rutabagas
Sugar 4.46g 2.5g Zucchini
Fiber 2.3g 1g Rutabagas
Calcium 43mg 16mg Rutabagas
Iron 0.44mg 0.37mg Rutabagas
Magnesium 20mg 18mg Rutabagas
Phosphorus 53mg 38mg Rutabagas
Potassium 305mg 261mg Rutabagas
Sodium 12mg 8mg Zucchini
Zinc 0.24mg 0.32mg Zucchini
Copper 0.032mg 0.053mg Zucchini
Manganese 0.131mg 0.177mg Zucchini
Selenium 0.7µg 0.2µg Rutabagas
Vitamin A 2IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 0.3mg 0.12mg Rutabagas
Vitamin C 25mg 17.9mg Rutabagas
Vitamin B1 0.09mg 0.045mg Rutabagas
Vitamin B2 0.04mg 0.094mg Zucchini
Vitamin B3 0.7mg 0.451mg Rutabagas
Vitamin B5 0.16mg 0.204mg Zucchini
Vitamin B6 0.1mg 0.163mg Zucchini
Folate 21µg 24µg Zucchini
Vitamin K 0.3µg 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.027g 0.084g Rutabagas
Monounsaturated Fat 0.025g 0.011g Rutabagas
Polyunsaturated fat 0.088g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
13%
Rutabagas
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 57)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.1)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.057g)
Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.