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Oats vs. Rutabagas — In-Depth Nutrition Comparison

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Summary of differences between oats and rutabagas

  • Oats have more manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, fiber, and vitamin B5; however, rutabagas are higher in vitamin C.
  • Oats cover your daily need for manganese, 208% more than rutabagas.
  • Oats have 20 times more copper than rutabagas. While oats have 0.626mg of copper, rutabagas have only 0.032mg.
  • The glycemic index of rutabagas is higher.

These are the specific foods used in this comparison Oats and Rutabagas, raw.

Infographic

Oats 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.
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +785%
Contains more CalciumCalcium +25.6%
Contains more PotassiumPotassium +40.7%
Contains more IronIron +972.7%
Contains more CopperCopper +1856.3%
Contains more ZincZinc +1554.2%
Contains more PhosphorusPhosphorus +886.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +3652.7%

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.
Oats
6
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +747.8%
Contains more Vitamin B2Vitamin B2 +247.5%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B5Vitamin B5 +743.1%
Contains more Vitamin B6Vitamin B6 +19%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +1463.9%
Contains more FatsFats +4212.5%
Contains more CarbsCarbs +668.8%
Contains more OtherOther +142.3%
Contains more WaterWater +988%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +8612%
Contains more Poly. FatPolyunsaturated fat +2780.7%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oats Rutabagas
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium 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 Oats Rutabagas DV% diff.
Manganese 4.916mg 0.131mg 208%
Phosphorus 523mg 53mg 67%
Copper 0.626mg 0.032mg 66%
Vitamin B1 0.763mg 0.09mg 56%
Iron 4.72mg 0.44mg 54%
Magnesium 177mg 20mg 37%
Zinc 3.97mg 0.24mg 34%
Fiber 10.6g 2.3g 33%
Protein 16.89g 1.08g 32%
Vitamin C 0mg 25mg 28%
Vitamin B5 1.349mg 0.16mg 24%
Carbs 66.27g 8.62g 19%
Calories 389kcal 37kcal 18%
Polyunsaturated fat 2.535g 0.088g 16%
Fats 6.9g 0.16g 10%
Folate 56µg 21µg 9%
Vitamin B2 0.139mg 0.04mg 8%
Monounsaturated fat 2.178g 0.025g 5%
Saturated fat 1.217g 0.027g 5%
Potassium 429mg 305mg 4%
Choline 14.1mg 3%
Fructose 1.61g 2%
Vitamin B3 0.961mg 0.7mg 2%
Vitamin E 0.3mg 2%
Calcium 54mg 43mg 1%
Vitamin B6 0.119mg 0.1mg 1%
Selenium 0.7µg 1%
Net carbs 55.67g 6.32g N/A
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 2mg 12mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Oats
15%
Rutabagas
Minerals Daily Need Coverage Score
154%
Oats
13%
Rutabagas

Comparison summary

Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 1.19g)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Oats
Oats is lower in glycemic index (difference - 13)
Which food is cheaper?
Oats
Oats is cheaper (difference - $1.9)
Which food is richer in minerals?
Oats
Oats 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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.