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Sweet potato vs Rutabagas - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sweet potato
Sweet potato contains less Sugars (difference - 0.28g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.009g)
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 contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 43mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Rutabagas
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sweet potato Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
80
Sweet potato
16
Rutabagas
Mineral Summary Score
15
Sweet potato
11
Rutabagas

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +38.6%
Contains more Potassium +10.5%
Contains more Magnesium +25%
Contains more Copper +371.9%
Contains more Zinc +25%
Contains more Calcium +43.3%
Contains more Phosphorus +12.8%
Contains less Sodium -78.2%
Equal in Potassium - 305
Contains more Iron +38.6%
Contains more Potassium +10.5%
Contains more Magnesium +25%
Contains more Copper +371.9%
Contains more Zinc +25%
Contains more Calcium +43.3%
Contains more Phosphorus +12.8%
Contains less Sodium -78.2%
Equal in Potassium - 305

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +709250%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B5 +400%
Contains more Vitamin B6 +109%
Contains more Vitamin K +500%
Contains more Vitamin C +941.7%
Contains more Vitamin E +15.4%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B3 +25.7%
Contains more Vitamin A +709250%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B5 +400%
Contains more Vitamin B6 +109%
Contains more Vitamin K +500%
Contains more Vitamin C +941.7%
Contains more Vitamin E +15.4%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B3 +25.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Sweet potato
6%
Rutabagas
Carbohydrates
20%
Sweet potato
9%
Rutabagas
Fats
0%
Sweet potato
1%
Rutabagas

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sweet potato Rutabagas Opinion
Calories 86 37 Sweet potato
Protein 1.57 1.08 Sweet potato
Fats 0.05 0.16 Rutabagas
Vitamin C 2.4 25 Rutabagas
Carbs 20.12 8.62 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.44 Sweet potato
Calcium 30 43 Rutabagas
Potassium 337 305 Sweet potato
Magnesium 25 20 Sweet potato
Sugars 4.18 4.46 Rutabagas
Fiber 3 2.3 Sweet potato
Copper 0.151 0.032 Sweet potato
Zinc 0.3 0.24 Sweet potato
Starch 12.65 0.4 Sweet potato
Phosphorus 47 53 Rutabagas
Sodium 55 12 Rutabagas
Vitamin A 14187 2 Sweet potato
Vitamin E 0.26 0.3 Rutabagas
Vitamin D 0 0
Vitamin B1 0.078 0.09 Rutabagas
Vitamin B2 0.061 0.04 Sweet potato
Vitamin B3 0.557 0.7 Rutabagas
Vitamin B5 0.8 0.16 Sweet potato
Vitamin B6 0.209 0.1 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 0.3 Sweet potato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.018 0.027 Sweet potato
Monounsaturated Fat 0.001 0.025 Rutabagas
Polyunsaturated fat 0.014 0.088 Rutabagas
Tryptophan 0.031 Sweet potato
Threonine 0.083 Sweet potato
Isoleucine 0.055 Sweet potato
Leucine 0.092 Sweet potato
Lysine 0.066 Sweet potato
Methionine 0.029 Sweet potato
Phenylalanine 0.089 Sweet potato
Valine 0.086 Sweet potato
Histidine 0.031 Sweet potato
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.