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  6. Kale vs. Rutabagas

Kale vs. Rutabagas — In-Depth Nutrition Comparison

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How are Kale and Rutabagas different?

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Manganese, and Iron than Rutabagas.
  • Daily need coverage for Vitamin K from Kale is 681% higher.

Kale, cooked, boiled, drained, without salt and Rutabagas, raw are the varieties used in this article.

Infographic

Kale 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.
Kale
Kale
5
:
4
Rutabagas
Rutabagas
Contains more Calcium +67.4%
Contains more Iron +104.5%
Contains more Copper +387.5%
Contains more Manganese +217.6%
Contains more Selenium +28.6%
Contains more Magnesium +11.1%
Contains more Phosphorus +89.3%
Contains more Potassium +33.8%
Contains less Sodium -47.8%
Equal in Zinc - 0.24
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Calcium +67.4%
Contains more Iron +104.5%
Contains more Copper +387.5%
Contains more Manganese +217.6%
Contains more Selenium +28.6%
Contains more Magnesium +11.1%
Contains more Phosphorus +89.3%
Contains more Potassium +33.8%
Contains less Sodium -47.8%
Equal in Zinc - 0.24

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.
Kale
Kale
6
:
4
Rutabagas
Rutabagas
Contains more Vitamin A +680950%
Contains more Vitamin E +183.3%
Contains more Vitamin C +64%
Contains more Vitamin B2 +75%
Contains more Vitamin B6 +38%
Contains more Vitamin K +272233.3%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +226.5%
Contains more Folate +61.5%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Rutabagas
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 +680950%
Contains more Vitamin E +183.3%
Contains more Vitamin C +64%
Contains more Vitamin B2 +75%
Contains more Vitamin B6 +38%
Contains more Vitamin K +272233.3%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +226.5%
Contains more Folate +61.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Rutabagas
Rutabagas
Contains more Protein +75.9%
Contains more Fats +150%
Contains more Other +22.5%
Contains more Carbs +53.1%
Equal in Water - 89.43
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +75.9%
Contains more Fats +150%
Contains more Other +22.5%
Contains more Carbs +53.1%
Equal in Water - 89.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Rutabagas
Rutabagas
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +119.3%
Contains less Saturated Fat -48.1%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +119.3%
Contains less Saturated Fat -48.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kale Rutabagas Opinion
Net carbs 3.63g 6.32g Rutabagas
Protein 1.9g 1.08g Kale
Fats 0.4g 0.16g Kale
Carbs 5.63g 8.62g Rutabagas
Calories 28kcal 37kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 1.25g 4.46g Kale
Fiber 2g 2.3g Rutabagas
Calcium 72mg 43mg Kale
Iron 0.9mg 0.44mg Kale
Magnesium 18mg 20mg Rutabagas
Phosphorus 28mg 53mg Rutabagas
Potassium 228mg 305mg Rutabagas
Sodium 23mg 12mg Rutabagas
Zinc 0.24mg 0.24mg
Copper 0.156mg 0.032mg Kale
Manganese 0.416mg 0.131mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 2IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.3mg Kale
Vitamin C 41mg 25mg Kale
Vitamin B1 0.053mg 0.09mg Rutabagas
Vitamin B2 0.07mg 0.04mg Kale
Vitamin B3 0.5mg 0.7mg Rutabagas
Vitamin B5 0.049mg 0.16mg Rutabagas
Vitamin B6 0.138mg 0.1mg Kale
Folate 13µg 21µg Rutabagas
Vitamin K 817µg 0.3µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.052g 0.027g Rutabagas
Monounsaturated Fat 0.03g 0.025g Kale
Polyunsaturated fat 0.193g 0.088g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
258%
Kale
15%
Rutabagas
Minerals Daily Need Coverage Score
22%
Kale
13%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.025g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 3.21g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 72)
Which food is cheaper?
Kale
Kale is cheaper (difference - $2.5)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.