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Cauliflower vs Rutabagas - In-Depth Nutrition Comparison

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Significant differences between Cauliflower and Rutabagas

  • The amount of Vitamin C, Vitamin K, Vitamin B5, Folate, Vitamin B6, and Choline in Cauliflower is higher than in Rutabagas.
  • Cauliflower covers your daily Vitamin C needs 26% more than Rutabagas.
  • Rutabagas have 52 times less Vitamin K than Cauliflower. Cauliflower has 15.5µg of Vitamin K, while Rutabagas have 0.3µg.
  • Cauliflower contains less Sugar.

Specific food types used in this comparison are Cauliflower, raw and Rutabagas, raw.

Infographic

Cauliflower 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 Zinc +12.5%
Contains more Copper +21.9%
Contains more Calcium +95.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +20.5%
Contains less Sodium -60%
Equal in Iron - 0.44
Equal in Potassium - 305
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Zinc +12.5%
Contains more Copper +21.9%
Contains more Calcium +95.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +20.5%
Contains less Sodium -60%
Equal in Iron - 0.44
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 C +92.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +316.9%
Contains more Vitamin B6 +84%
Contains more Folate +171.4%
Contains more Vitamin K +5066.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +38.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +92.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +316.9%
Contains more Vitamin B6 +84%
Contains more Folate +171.4%
Contains more Vitamin K +5066.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +38.1%

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

All nutrients comparison - raw data values

Nutrient Cauliflower Rutabagas Opinion
Net carbs 2.97g 6.32g Rutabagas
Protein 1.92g 1.08g Cauliflower
Fats 0.28g 0.16g Cauliflower
Carbs 4.97g 8.62g Rutabagas
Calories 25kcal 37kcal Rutabagas
Starch g 0.4g Rutabagas
Fructose 0.97g 1.61g Rutabagas
Sugar 1.91g 4.46g Cauliflower
Fiber 2g 2.3g Rutabagas
Calcium 22mg 43mg Rutabagas
Iron 0.42mg 0.44mg Rutabagas
Magnesium 15mg 20mg Rutabagas
Phosphorus 44mg 53mg Rutabagas
Potassium 299mg 305mg Rutabagas
Sodium 30mg 12mg Rutabagas
Zinc 0.27mg 0.24mg Cauliflower
Copper 0.039mg 0.032mg Cauliflower
Vitamin A 0IU 2IU Rutabagas
Vitamin E 0.08mg 0.3mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 25mg Cauliflower
Vitamin B1 0.05mg 0.09mg Rutabagas
Vitamin B2 0.06mg 0.04mg Cauliflower
Vitamin B3 0.507mg 0.7mg Rutabagas
Vitamin B5 0.667mg 0.16mg Cauliflower
Vitamin B6 0.184mg 0.1mg Cauliflower
Folate 57µg 21µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 0.3µg Cauliflower
Tryptophan 0.02mg mg Cauliflower
Threonine 0.076mg mg Cauliflower
Isoleucine 0.071mg mg Cauliflower
Leucine 0.106mg mg Cauliflower
Lysine 0.217mg mg Cauliflower
Methionine 0.02mg mg Cauliflower
Phenylalanine 0.065mg mg Cauliflower
Valine 0.125mg mg Cauliflower
Histidine 0.056mg mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.027g Rutabagas
Monounsaturated Fat 0.034g 0.025g Cauliflower
Polyunsaturated fat 0.031g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30
Cauliflower
15
Rutabagas
Mineral Summary Score
13
Cauliflower
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
12%
Cauliflower
6%
Rutabagas
Carbohydrates
5%
Cauliflower
9%
Rutabagas
Fats
1%
Cauliflower
1%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.55g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.