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Broccoli vs Rutabagas - In-Depth Nutrition Comparison

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A recap on differences between Broccoli and Rutabagas

  • Rutabagas have less Vitamin K, Vitamin C, Folate, Vitamin B5, Vitamin B2, and Vitamin B6.
  • Broccoli covers your daily Vitamin K needs 84% more than Rutabagas.
  • Rutabagas contain 4 times less Vitamin B5 than Broccoli. Broccoli contains 0.573mg of Vitamin B5, while Rutabagas contain 0.16mg.
  • Broccoli has less Sugar.

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

Infographic

Broccoli 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
Broccoli
Broccoli
7
:
1
Rutabagas
Rutabagas
Contains more Iron +65.9%
Contains more Copper +53.1%
Contains more Zinc +70.8%
Contains more Phosphorus +24.5%
Contains less Sodium -63.6%
Equal in Calcium - 43
Equal in Potassium - 305
Equal in Magnesium - 20
Broccoli
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Rutabagas
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Contains more Iron +65.9%
Contains more Copper +53.1%
Contains more Zinc +70.8%
Contains more Phosphorus +24.5%
Contains less Sodium -63.6%
Equal in Calcium - 43
Equal in Potassium - 305
Equal in Magnesium - 20

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
Broccoli
Broccoli
8
:
2
Rutabagas
Rutabagas
Contains more Vitamin C +256.8%
Contains more Vitamin A +31050%
Contains more Vitamin E +160%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B5 +258.1%
Contains more Vitamin B6 +75%
Contains more Vitamin K +33766.7%
Contains more Folate +200%
Contains more Vitamin B1 +26.8%
Equal in Vitamin B3 - 0.7
Broccoli
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Rutabagas
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Contains more Vitamin C +256.8%
Contains more Vitamin A +31050%
Contains more Vitamin E +160%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B5 +258.1%
Contains more Vitamin B6 +75%
Contains more Vitamin K +33766.7%
Contains more Folate +200%
Contains more Vitamin B1 +26.8%
Equal in Vitamin B3 - 0.7

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
65
Broccoli
15
Rutabagas
Mineral Summary Score
18
Broccoli
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
17%
Broccoli
6%
Rutabagas
Carbohydrates
7%
Broccoli
9%
Rutabagas
Fats
2%
Broccoli
1%
Rutabagas

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.
Broccoli Rutabagas
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.012g)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 40)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $2.1)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Broccoli Rutabagas Opinion
Calories 34 37 Rutabagas
Protein 2.82 1.08 Broccoli
Fats 0.37 0.16 Broccoli
Vitamin C 89.2 25 Broccoli
Net carbs 4.039999961853027 6.320000171661377 Rutabagas
Carbs 6.64 8.62 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.44 Broccoli
Calcium 47 43 Broccoli
Potassium 316 305 Broccoli
Magnesium 21 20 Broccoli
Sugar 1.7 4.46 Broccoli
Fiber 2.6 2.3 Broccoli
Copper 0.049 0.032 Broccoli
Zinc 0.41 0.24 Broccoli
Starch 0 0.4 Rutabagas
Phosphorus 66 53 Broccoli
Sodium 33 12 Rutabagas
Vitamin A 623 2 Broccoli
Vitamin E 0.78 0.3 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.09 Rutabagas
Vitamin B2 0.117 0.04 Broccoli
Vitamin B3 0.639 0.7 Rutabagas
Vitamin B5 0.573 0.16 Broccoli
Vitamin B6 0.175 0.1 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 0.3 Broccoli
Folate 63 21 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.027 Rutabagas
Monounsaturated Fat 0.011 0.025 Rutabagas
Polyunsaturated fat 0.038 0.088 Rutabagas
Tryptophan 0.033 Broccoli
Threonine 0.088 Broccoli
Isoleucine 0.079 Broccoli
Leucine 0.129 Broccoli
Lysine 0.135 Broccoli
Methionine 0.038 Broccoli
Phenylalanine 0.117 Broccoli
Valine 0.125 Broccoli
Histidine 0.059 Broccoli
Fructose 0.68 1.61 Rutabagas

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.