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  6. Corn raw vs. Rutabagas

Corn raw vs. Rutabagas — In-Depth Nutrition Comparison

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Important differences between corn raw and rutabagas

  • Corn raw has more vitamin B5, vitamin B3, vitamin B1, folate, and phosphorus; however, rutabagas have more vitamin C.
  • Rutabagas' daily need coverage for vitamin C is 20% more.
  • Corn raw has 4 times more vitamin B5 than rutabagas. Corn raw has 0.717mg of vitamin B5, while rutabagas have 0.16mg.
  • Rutabagas are lower in sugar.
  • Rutabagas have a higher glycemic index than corn raw.

The food varieties used in the comparison are Corn, sweet, yellow, raw and Rutabagas, raw.

Infographic

Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +85%
Contains more IronIron +18.2%
Contains more CopperCopper +68.8%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +67.9%
Contains more ManganeseManganese +24.4%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +13%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +16.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +72.2%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +152.9%
Contains more Vitamin B5Vitamin B5 +348.1%
Contains more FolateFolate +100%
Contains more CholineCholine +63.1%
Contains more Vitamin CVitamin C +267.6%
Contains more Vitamin EVitamin E +328.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Corn raw Rutabagas DV% diff.
Vitamin C 6.8mg 25mg 20%
Vitamin B5 0.717mg 0.16mg 11%
Vitamin B3 1.77mg 0.7mg 7%
Vitamin B1 0.155mg 0.09mg 5%
Folate 42µg 21µg 5%
Phosphorus 89mg 53mg 5%
Protein 3.27g 1.08g 4%
Magnesium 37mg 20mg 4%
Calcium 2mg 43mg 4%
Polyunsaturated fat 0.487g 0.088g 3%
Carbs 18.7g 8.62g 3%
Starch 5.7g 0.4g 2%
Vitamin E 0.07mg 0.3mg 2%
Calories 86kcal 37kcal 2%
Zinc 0.46mg 0.24mg 2%
Copper 0.054mg 0.032mg 2%
Fats 1.35g 0.16g 2%
Choline 23mg 14.1mg 2%
Vitamin B6 0.093mg 0.1mg 1%
Saturated fat 0.325g 0.027g 1%
Monounsaturated fat 0.432g 0.025g 1%
Vitamin B2 0.055mg 0.04mg 1%
Manganese 0.163mg 0.131mg 1%
Vitamin A 9µg 0µg 1%
Fiber 2g 2.3g 1%
Iron 0.52mg 0.44mg 1%
Potassium 270mg 305mg 1%
Net carbs 16.7g 6.32g N/A
Sugar 6.26g 4.46g N/A
Sodium 15mg 12mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin K 0.3µg 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Fructose 1.94g 1.61g 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +202.8%
Contains more FatsFats +743.8%
Contains more CarbsCarbs +116.9%
Contains more WaterWater +17.6%
Contains more OtherOther +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
19% 18% 63%
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 +1628%
Contains more Poly. FatPolyunsaturated fat +453.4%
Contains less Sat. FatSaturated fat -91.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
8% 11% 47% 33%
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 +1325%
Contains more SucroseSucrose +67.9%
Contains more GlucoseGlucose +49.1%
Contains more FructoseFructose +20.5%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.