Broccoli raab, cooked vs. Rutabagas — In-Depth Nutrition Comparison
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Important differences between broccoli raab, cooked and rutabagas
- Rutabagas have less vitamin K, vitamin A, vitamin E, vitamin C, folate, manganese, iron, vitamin B6, vitamin B3, and vitamin B2.
- Broccoli raab, cooked's daily need coverage for vitamin K is 213% more.
- Broccoli raab, cooked has 2267 times more vitamin A than rutabagas. Broccoli raab, cooked has 4533IU of vitamin A, while rutabagas have 2IU.
The food varieties used in the comparison are Broccoli raab, cooked and Rutabagas, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +35% |
| Contains more CalciumCalcium | +174.4% |
| Contains more PotassiumPotassium | +12.5% |
| Contains more IronIron | +188.6% |
| Contains more CopperCopper | +134.4% |
| Contains more ZincZinc | +125% |
| Contains more PhosphorusPhosphorus | +54.7% |
| Contains more ManganeseManganese | +190.1% |
| Contains more SeleniumSelenium | +85.7% |
| Contains less SodiumSodium | -78.6% |
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.
| Contains more Vitamin CVitamin C | +48% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +743.3% |
| Contains more Vitamin B1Vitamin B1 | +87.8% |
| Contains more Vitamin B2Vitamin B2 | +250% |
| Contains more Vitamin B3Vitamin B3 | +187.9% |
| Contains more Vitamin B5Vitamin B5 | +180% |
| Contains more Vitamin B6Vitamin B6 | +120% |
| Contains more Vitamin KVitamin K | +85233.3% |
| Contains more FolateFolate | +238.1% |
| Contains more CholineCholine | +138.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 256µg | 0.3µg | 213% |
| Vitamin A | 227µg | 0µg | 25% |
| Vitamin E | 2.53mg | 0.3mg | 15% |
| Vitamin C | 37mg | 25mg | 13% |
| Folate | 71µg | 21µg | 13% |
| Manganese | 0.38mg | 0.131mg | 11% |
| Iron | 1.27mg | 0.44mg | 10% |
| Vitamin B6 | 0.22mg | 0.1mg | 9% |
| Calcium | 118mg | 43mg | 8% |
| Vitamin B3 | 2.015mg | 0.7mg | 8% |
| Vitamin B2 | 0.14mg | 0.04mg | 8% |
| Vitamin B1 | 0.169mg | 0.09mg | 7% |
| Vitamin B5 | 0.448mg | 0.16mg | 6% |
| Protein | 3.83g | 1.08g | 6% |
| Copper | 0.075mg | 0.032mg | 5% |
| Phosphorus | 82mg | 53mg | 4% |
| Choline | 33.6mg | 14.1mg | 4% |
| Zinc | 0.54mg | 0.24mg | 3% |
| Fructose | 0.24g | 1.61g | 2% |
| Sodium | 56mg | 12mg | 2% |
| Carbs | 3.12g | 8.62g | 2% |
| Fiber | 2.8g | 2.3g | 2% |
| Magnesium | 27mg | 20mg | 2% |
| Selenium | 1.3µg | 0.7µg | 1% |
| Fats | 0.52g | 0.16g | 1% |
| Potassium | 343mg | 305mg | 1% |
| Calories | 33kcal | 37kcal | 0% |
| Net carbs | 0.32g | 6.32g | N/A |
| Sugar | 0.62g | 4.46g | N/A |
| Starch | 0.4g | 0% | |
| Saturated fat | 0.057g | 0.027g | 0% |
| Monounsaturated fat | 0.03g | 0.025g | 0% |
| Polyunsaturated fat | 0.15g | 0.088g | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.128mg | 0% | |
| Isoleucine | 0.125mg | 0% | |
| Leucine | 0.206mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.058mg | 0% | |
| Phenylalanine | 0.154mg | 0% | |
| Valine | 0.184mg | 0% | |
| Histidine | 0.08mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.83 g
Fats:
0.52 g
Carbs:
3.12 g
Water:
91.41 g
Other:
1.12 g
Protein:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
| Contains more ProteinProtein | +254.6% |
| Contains more FatsFats | +225% |
| Contains more OtherOther | +57.7% |
| Contains more CarbsCarbs | +176.3% |
~equal in
Water
~89.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.057 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.15 g
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 | +20% |
| Contains more Poly. FatPolyunsaturated fat | +70.5% |
| Contains less Sat. FatSaturated fat | -52.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.15 g
Glucose:
0.23 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.4 g
Sucrose:
0.53 g
Glucose:
2.3 g
Fructose:
1.61 g
Lactose:
0 g
Maltose:
0.02 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +253.3% |
| Contains more GlucoseGlucose | +900% |
| Contains more FructoseFructose | +570.8% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g