Lentil vs. Rutabagas — In-Depth Nutrition Comparison
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A recap on differences between lentil and rutabagas
- Lentil has more folate, iron, copper, fiber, phosphorus, manganese, vitamin B5, zinc, and vitamin B1; however, rutabagas are higher in vitamin C.
- Lentil covers your daily folate needs 40% more than rutabagas.
- Rutabagas contain 8 times less copper than lentil. Lentil contains 0.251mg of copper, while rutabagas contain 0.032mg.
- The glycemic index of rutabagas is higher.
Food varieties used in this article are Lentils, mature seeds, cooked, boiled, without salt 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 | +80% |
| Contains more PotassiumPotassium | +21% |
| Contains more IronIron | +656.8% |
| Contains more CopperCopper | +684.4% |
| Contains more ZincZinc | +429.2% |
| Contains more PhosphorusPhosphorus | +239.6% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +277.1% |
| Contains more SeleniumSelenium | +300% |
| Contains more CalciumCalcium | +126.3% |
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 B1Vitamin B1 | +87.8% |
| Contains more Vitamin B2Vitamin B2 | +82.5% |
| Contains more Vitamin B3Vitamin B3 | +51.4% |
| Contains more Vitamin B5Vitamin B5 | +298.8% |
| Contains more Vitamin B6Vitamin B6 | +78% |
| Contains more Vitamin KVitamin K | +466.7% |
| Contains more FolateFolate | +761.9% |
| Contains more CholineCholine | +131.9% |
| Contains more Vitamin CVitamin C | +1566.7% |
| Contains more Vitamin EVitamin E | +172.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 181µg | 21µg | 40% |
| Iron | 3.33mg | 0.44mg | 36% |
| Vitamin C | 1.5mg | 25mg | 26% |
| Copper | 0.251mg | 0.032mg | 24% |
| Fiber | 7.9g | 2.3g | 22% |
| Phosphorus | 180mg | 53mg | 18% |
| Protein | 9.02g | 1.08g | 16% |
| Manganese | 0.494mg | 0.131mg | 16% |
| Vitamin B5 | 0.638mg | 0.16mg | 10% |
| Zinc | 1.27mg | 0.24mg | 9% |
| Vitamin B1 | 0.169mg | 0.09mg | 7% |
| Vitamin B6 | 0.178mg | 0.1mg | 6% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Calories | 116kcal | 37kcal | 4% |
| Carbs | 20.13g | 8.62g | 4% |
| Magnesium | 36mg | 20mg | 4% |
| Choline | 32.7mg | 14.1mg | 3% |
| Vitamin B2 | 0.073mg | 0.04mg | 3% |
| Vitamin B3 | 1.06mg | 0.7mg | 2% |
| Fructose | 1.61g | 2% | |
| Calcium | 19mg | 43mg | 2% |
| Potassium | 369mg | 305mg | 2% |
| Vitamin K | 1.7µg | 0.3µg | 1% |
| Polyunsaturated fat | 0.175g | 0.088g | 1% |
| Vitamin E | 0.11mg | 0.3mg | 1% |
| Fats | 0.38g | 0.16g | 0% |
| Net carbs | 12.23g | 6.32g | N/A |
| Sugar | 1.8g | 4.46g | N/A |
| Starch | 0.4g | 0% | |
| Sodium | 2mg | 12mg | 0% |
| Saturated fat | 0.053g | 0.027g | 0% |
| Monounsaturated fat | 0.064g | 0.025g | 0% |
| Tryptophan | 0.081mg | 0% | |
| Threonine | 0.323mg | 0% | |
| Isoleucine | 0.39mg | 0% | |
| Leucine | 0.654mg | 0% | |
| Lysine | 0.63mg | 0% | |
| Methionine | 0.077mg | 0% | |
| Phenylalanine | 0.445mg | 0% | |
| Valine | 0.448mg | 0% | |
| Histidine | 0.254mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +735.2% |
| Contains more FatsFats | +137.5% |
| Contains more CarbsCarbs | +133.5% |
| Contains more OtherOther | +16.9% |
| Contains more WaterWater | +28.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +156% |
| Contains more Poly. FatPolyunsaturated fat | +98.9% |
| Contains less Sat. FatSaturated fat | -49.1% |
