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Potato vs. Rutabagas — In-Depth Nutrition Comparison

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How are potatoes and rutabagas different?

  • Potatoes are higher in vitamin B6, copper, iron, and potassium; however, rutabagas are richer in vitamin C.
  • Daily need coverage for vitamin C for rutabagas is 17% higher.
  • Potatoes contain 4 times more copper than rutabagas. While potatoes contain 0.118mg of copper, rutabagas contain only 0.032mg.
  • Potatoes have less sugar.
  • Rutabagas have a lower glycemic index (72) than potatoes (86).

Potatoes, baked, flesh, and skin, without salt and Rutabagas, raw are the varieties used in this article.

Infographic

Potato 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.
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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 +40%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +145.5%
Contains more CopperCopper +268.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +32.1%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +67.2%
Contains more CalciumCalcium +186.7%
Contains more SeleniumSelenium +75%

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.
Potato
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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 B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +101.4%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +211%
Contains more Vitamin KVitamin K +566.7%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +160.4%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +40.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.1mg

All nutrients comparison - raw data values

Nutrient Potato Rutabagas DV% diff.
Vitamin C 9.6mg 25mg 17%
Vitamin B6 0.311mg 0.1mg 16%
Copper 0.118mg 0.032mg 10%
Iron 1.08mg 0.44mg 8%
Potassium 535mg 305mg 7%
Starch 17.27g 0.4g 7%
Carbs 21.15g 8.62g 4%
Vitamin B5 0.376mg 0.16mg 4%
Vitamin B3 1.41mg 0.7mg 4%
Manganese 0.219mg 0.131mg 4%
Calories 93kcal 37kcal 3%
Calcium 15mg 43mg 3%
Protein 2.5g 1.08g 3%
Vitamin E 0.04mg 0.3mg 2%
Folate 28µg 21µg 2%
Vitamin B1 0.064mg 0.09mg 2%
Fructose 0.34g 1.61g 2%
Phosphorus 70mg 53mg 2%
Magnesium 28mg 20mg 2%
Zinc 0.36mg 0.24mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin B2 0.048mg 0.04mg 1%
Vitamin K 2µg 0.3µg 1%
Fats 0.13g 0.16g 0%
Net carbs 18.95g 6.32g N/A
Sugar 1.18g 4.46g N/A
Fiber 2.2g 2.3g 0%
Sodium 10mg 12mg 0%
Vitamin A 1µg 0µg 0%
Choline 14.8mg 14.1mg 0%
Saturated fat 0.034g 0.027g 0%
Monounsaturated fat 0.003g 0.025g 0%
Polyunsaturated fat 0.057g 0.088g 0%
Tryptophan 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +131.5%
Contains more CarbsCarbs +145.4%
Contains more OtherOther +87.3%
Contains more FatsFats +23.1%
Contains more WaterWater +19.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 less Sat. FatSaturated fat -20.6%
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +54.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
1
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 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 +4217.5%
Contains more SucroseSucrose +32.5%
Contains more GlucoseGlucose +422.7%
Contains more FructoseFructose +373.5%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.