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Beetroot vs Rutabagas - In-Depth Nutrition Comparison

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A recap on differences between Beetroot and Rutabagas

  • Beetroot has more Folate, and Manganese, however Rutabagas are higher in Vitamin C.
  • Rutabagas covers your daily Vitamin C needs 22% more than Beetroot.
  • Rutabagas contain 5 times less Folate than Beetroot. Beetroot contains 109µg of Folate, while Rutabagas contain 21µg.
  • Rutabagas have less Sugar.

Food varieties used in this article are Beets, raw and Rutabagas, raw.

Infographic

Beetroot vs Rutabagas infographic
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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 +81.8%
Contains more Magnesium +15%
Contains more Zinc +45.8%
Contains more Copper +134.4%
Contains more Calcium +168.8%
Contains more Phosphorus +32.5%
Contains less Sodium -84.6%
Equal in Potassium - 305
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Iron +81.8%
Contains more Magnesium +15%
Contains more Zinc +45.8%
Contains more Copper +134.4%
Contains more Calcium +168.8%
Contains more Phosphorus +32.5%
Contains less Sodium -84.6%
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 +1550%
Contains more Folate +419%
Contains more Vitamin E +650%
Contains more Vitamin C +410.2%
Contains more Vitamin B1 +190.3%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +50%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B5 - 0.16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 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 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +1550%
Contains more Folate +419%
Contains more Vitamin E +650%
Contains more Vitamin C +410.2%
Contains more Vitamin B1 +190.3%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +50%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B5 - 0.16

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Rutabagas Opinion
Net carbs 6.76g 6.32g Beetroot
Protein 1.61g 1.08g Beetroot
Fats 0.17g 0.16g Beetroot
Carbs 9.56g 8.62g Beetroot
Calories 43kcal 37kcal Beetroot
Starch g 0.4g Rutabagas
Fructose g 1.61g Rutabagas
Sugar 6.76g 4.46g Rutabagas
Fiber 2.8g 2.3g Beetroot
Calcium 16mg 43mg Rutabagas
Iron 0.8mg 0.44mg Beetroot
Magnesium 23mg 20mg Beetroot
Phosphorus 40mg 53mg Rutabagas
Potassium 325mg 305mg Beetroot
Sodium 78mg 12mg Rutabagas
Zinc 0.35mg 0.24mg Beetroot
Copper 0.075mg 0.032mg Beetroot
Vitamin A 33IU 2IU Beetroot
Vitamin E 0.04mg 0.3mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.9mg 25mg Rutabagas
Vitamin B1 0.031mg 0.09mg Rutabagas
Vitamin B2 0.04mg 0.04mg
Vitamin B3 0.334mg 0.7mg Rutabagas
Vitamin B5 0.155mg 0.16mg Rutabagas
Vitamin B6 0.067mg 0.1mg Rutabagas
Folate 109µg 21µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 0.3µg Rutabagas
Tryptophan 0.019mg mg Beetroot
Threonine 0.047mg mg Beetroot
Isoleucine 0.048mg mg Beetroot
Leucine 0.068mg mg Beetroot
Lysine 0.058mg mg Beetroot
Methionine 0.018mg mg Beetroot
Phenylalanine 0.046mg mg Beetroot
Valine 0.056mg mg Beetroot
Histidine 0.021mg mg Beetroot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.032g 0.025g Beetroot
Polyunsaturated fat 0.06g 0.088g Rutabagas

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
15
Rutabagas
Mineral Summary Score
18
Beetroot
14
Rutabagas

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 food.
Protein
10%
Beetroot
6%
Rutabagas
Carbohydrates
10%
Beetroot
9%
Rutabagas
Fats
1%
Beetroot
1%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 66mg)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 8)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $2)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.027 g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.