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  6. Beetroot vs. Rutabagas

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +15%
Contains more IronIron +81.8%
Contains more CopperCopper +134.4%
Contains more ZincZinc +45.8%
Contains more ManganeseManganese +151.1%
Contains more CalciumCalcium +168.8%
Contains more PhosphorusPhosphorus +32.5%
Contains less SodiumSodium -84.6%
~equal in Potassium ~305mg
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 83% 0.12% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +1550%
Contains more FolateFolate +419%
Contains more Vitamin CVitamin C +410.2%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B3Vitamin B3 +109.6%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +135%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B5 ~0.16mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +49.1%
Contains more OtherOther +52.1%
~equal in Fats ~0.16g
~equal in Carbs ~8.62g
~equal in Water ~89.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
19% 18% 63%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated Fat +28%
Contains more Poly. FatPolyunsaturated fat +46.7%
~equal in Saturated Fat ~0.027g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 43kcal 37kcal Beetroot
Protein 1.61g 1.08g Beetroot
Fats 0.17g 0.16g Beetroot
Vitamin C 4.9mg 25mg Rutabagas
Net carbs 6.76g 6.32g Beetroot
Carbs 9.56g 8.62g Beetroot
Magnesium 23mg 20mg Beetroot
Calcium 16mg 43mg Rutabagas
Potassium 325mg 305mg Beetroot
Iron 0.8mg 0.44mg Beetroot
Sugar 6.76g 4.46g Rutabagas
Fiber 2.8g 2.3g Beetroot
Copper 0.075mg 0.032mg Beetroot
Zinc 0.35mg 0.24mg Beetroot
Starch 0.4g Rutabagas
Phosphorus 40mg 53mg Rutabagas
Sodium 78mg 12mg Rutabagas
Vitamin A 33IU 2IU Beetroot
Vitamin A 2µg 0µg Beetroot
Vitamin E 0.04mg 0.3mg Rutabagas
Manganese 0.329mg 0.131mg Beetroot
Selenium 0.7µg 0.7µg
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
Vitamin K 0.2µg 0.3µg Rutabagas
Folate 109µg 21µg Beetroot
Choline 6mg 14.1mg Rutabagas
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.032g 0.025g Beetroot
Polyunsaturated fat 0.06g 0.088g Rutabagas
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Fructose 1.61g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Beetroot
15%
Rutabagas
Minerals Daily Need Coverage Score
19%
Beetroot
13%
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

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. 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.