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Pasta vs. Rutabagas — In-Depth Nutrition Comparison

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How are pasta and rutabagas different?

  • Pasta is higher in folate, vitamin B1, iron, vitamin B2, copper, and vitamin B12; however, rutabagas are richer in vitamin C, potassium, and vitamin B6.
  • Daily need coverage for vitamin C for rutabagas is 28% higher.
  • Pasta has a lower glycemic index (49) than rutabagas (72).

Pasta, fresh-refrigerated, plain, cooked and Rutabagas, raw are the varieties used in this article.

Infographic

Pasta vs Rutabagas infographic
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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.
Pasta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 IronIron +159.1%
Contains more CopperCopper +190.6%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +71%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +616.7%
Contains more PotassiumPotassium +1170.8%

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.
Pasta
7
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +132.2%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +204.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +194.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +376.9%
Contains more FatsFats +556.3%
Contains more CarbsCarbs +189.2%
Contains more WaterWater +30.4%
Contains more OtherOther +129%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 +396%
Contains more Poly. FatPolyunsaturated fat +387.5%
Contains less Sat. FatSaturated fat -82%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Rutabagas
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pasta Rutabagas DV% diff.
Vitamin C 0mg 25mg 28%
Folate 64µg 21µg 11%
Cholesterol 33mg 0mg 11%
Vitamin B1 0.209mg 0.09mg 10%
Fiber 2.3g 9%
Iron 1.14mg 0.44mg 9%
Vitamin B2 0.15mg 0.04mg 8%
Protein 5.15g 1.08g 8%
Potassium 24mg 305mg 8%
Copper 0.093mg 0.032mg 7%
Vitamin B12 0.14µg 0µg 6%
Vitamin B6 0.034mg 0.1mg 5%
Calories 131kcal 37kcal 5%
Carbs 24.93g 8.62g 5%
Manganese 0.224mg 0.131mg 4%
Calcium 6mg 43mg 4%
Choline 14.1mg 3%
Zinc 0.56mg 0.24mg 3%
Fructose 1.61g 2%
Polyunsaturated fat 0.429g 0.088g 2%
Vitamin E 0.3mg 2%
Vitamin B3 0.992mg 0.7mg 2%
Fats 1.05g 0.16g 1%
Phosphorus 63mg 53mg 1%
Saturated fat 0.15g 0.027g 1%
Vitamin A 6µg 0µg 1%
Selenium 0.7µg 1%
Net carbs 24.93g 6.32g N/A
Magnesium 18mg 20mg 0%
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 6mg 12mg 0%
Vitamin B5 0.183mg 0.16mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.124g 0.025g 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
15%
Pasta
15%
Rutabagas
Minerals Daily Need Coverage Score
16%
Pasta
13%
Rutabagas

Comparison summary

Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.123g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $0.5)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 23)
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

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.