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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +65.9%
Contains more Phosphorus +24.5%
Contains more Zinc +70.8%
Contains more Copper +53.1%
Contains less Sodium -63.6%
Equal in Calcium - 43
Equal in Magnesium - 20
Equal in Potassium - 305
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Iron +65.9%
Contains more Phosphorus +24.5%
Contains more Zinc +70.8%
Contains more Copper +53.1%
Contains less Sodium -63.6%
Equal in Calcium - 43
Equal in Magnesium - 20
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 +31050%
Contains more Vitamin E +160%
Contains more Vitamin C +256.8%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B5 +258.1%
Contains more Vitamin B6 +75%
Contains more Folate +200%
Contains more Vitamin K +33766.7%
Contains more Vitamin B1 +26.8%
Equal in Vitamin B3 - 0.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +31050%
Contains more Vitamin E +160%
Contains more Vitamin C +256.8%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B5 +258.1%
Contains more Vitamin B6 +75%
Contains more Folate +200%
Contains more Vitamin K +33766.7%
Contains more Vitamin B1 +26.8%
Equal in Vitamin B3 - 0.7

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

All nutrients comparison - raw data values

Nutrient Broccoli Rutabagas Opinion
Net carbs 4.04g 6.32g Rutabagas
Protein 2.82g 1.08g Broccoli
Fats 0.37g 0.16g Broccoli
Carbs 6.64g 8.62g Rutabagas
Calories 34kcal 37kcal Rutabagas
Starch 0g 0.4g Rutabagas
Fructose 0.68g 1.61g Rutabagas
Sugar 1.7g 4.46g Broccoli
Fiber 2.6g 2.3g Broccoli
Calcium 47mg 43mg Broccoli
Iron 0.73mg 0.44mg Broccoli
Magnesium 21mg 20mg Broccoli
Phosphorus 66mg 53mg Broccoli
Potassium 316mg 305mg Broccoli
Sodium 33mg 12mg Rutabagas
Zinc 0.41mg 0.24mg Broccoli
Copper 0.049mg 0.032mg Broccoli
Vitamin A 623IU 2IU Broccoli
Vitamin E 0.78mg 0.3mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 25mg Broccoli
Vitamin B1 0.071mg 0.09mg Rutabagas
Vitamin B2 0.117mg 0.04mg Broccoli
Vitamin B3 0.639mg 0.7mg Rutabagas
Vitamin B5 0.573mg 0.16mg Broccoli
Vitamin B6 0.175mg 0.1mg Broccoli
Folate 63µg 21µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 0.3µg Broccoli
Tryptophan 0.033mg mg Broccoli
Threonine 0.088mg mg Broccoli
Isoleucine 0.079mg mg Broccoli
Leucine 0.129mg mg Broccoli
Lysine 0.135mg mg Broccoli
Methionine 0.038mg mg Broccoli
Phenylalanine 0.117mg mg Broccoli
Valine 0.125mg mg Broccoli
Histidine 0.059mg mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.027g Rutabagas
Monounsaturated Fat 0.011g 0.025g Rutabagas
Polyunsaturated fat 0.038g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
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

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)

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.