Rutabaga vs Radish — In-Depth Nutrition and Health Comparison

Carbs

Rutabagas and radishes contain a low amount of carbs. Radishes have 3.4g of carbs per 100g, whereas rutabagas contain 8.62g of carbs per 100g.

Radish contains 1.6g of fiber, and rutabagas contain 2.3g of fiber.

Fats

The fat content of rutabagas and radish is negligible.

Cholesterol

Both radish and rutabaga have no cholesterol.

Protein

The protein content of rutabagas and radish is negligible.

Vitamins

Rutabagas are richer in Vitamin C, Vitamin B1, Vitamin B1, Vitamin B3, Vitamin E, and Vitamin B6. The amount of Vitamin B1 is 6 times higher in rutabagas.

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.

Radish

3

Rutabagas

6

Contains more Vitamin AVitamin A	+250%
Contains more Vitamin KVitamin K	+333.3%
Contains more FolateFolate	+19%

Contains more Vitamin CVitamin C	+68.9%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+650%
Contains more Vitamin B3Vitamin B3	+175.6%
Contains more Vitamin B6Vitamin B6	+40.8%
Contains more CholineCholine	+116.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.04mg

~equal in Vitamin B5 ~0.16mg

~equal in Vitamin B12 ~0µg

Minerals

In general, rutabagas are relatively higher in minerals than radishes. Rutabagas have more iron, magnesium, phosphorus, calcium, and potassium and less sodium, whereas radishes contain more zinc and copper.

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.

Radish

2

Rutabagas

8

Contains more CopperCopper	+56.3%
Contains more ZincZinc	+16.7%

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+72%
Contains more PotassiumPotassium	+30.9%
Contains more IronIron	+29.4%
Contains more PhosphorusPhosphorus	+165%
Contains less SodiumSodium	-69.2%
Contains more ManganeseManganese	+89.9%
Contains more SeleniumSelenium	+16.7%

Calories

Radish has 16 calories per 100 g, and rutabaga has 37 calories per 100 g. Both are considered low-calorie foods.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

When comparing rutabaga and radish in the context of cardiovascular risk, it's important to consider their nutritional profiles and how they might influence factors like blood pressure, cholesterol levels, and overall heart health. 

Fiber: Both rutabaga and radish are good sources of dietary fiber, which is essential for lowering cholesterol levels, reducing blood pressure, and improving overall heart health. A diet high in fiber is linked to a lower risk of cardiovascular diseases (1). 

Antioxidants: Both vegetables contain antioxidants, which help reduce oxidative stress and inflammation, key contributors to atherosclerosis, the main cause of coronary heart disease and myocardial infarction. 

Blood Pressure Management: Radishes contain natural nitrates that can improve blood flow and reduce blood pressure. When combined with the high potassium content of rutabaga, these effects can be enhanced, providing a synergistic benefit for heart health (2, 3, 4). 

Low Caloric Content: Both vegetables are low in calories, making them suitable for weight management, which is crucial for reducing cardiovascular risk. 

To sum up, choosing between the two for cardiovascular health might depend on personal preference and specific nutritional needs. Including a variety of vegetables in your diet is generally the best approach to ensuring a broad range of nutrients and health benefits.

Diabetes

Radishes are low-calorie, low-GI, and high-fiber vegetables with chemical compounds, such as glucosinolate and isothiocyanate, and high-fiber vegetables that help regulate blood sugar levels. Consuming radishes boosts the body's natural production of adiponectin. Increased levels of this hormone may protect against insulin resistance. Radishes also have coenzyme Q10, an antioxidant that prevents diabetes (5).

Cancer

Radishes and other cruciferous vegetables can help prevent cancer. Radishes and rutabagas both contain phytochemicals and anthocyanins, which are anti-carcinogenic. They are high in sulforaphane, which studies have shown to be effective in the treatment of breast, colon, prostate, and ovarian cancers. The study (6) found that radish root extract contains several types of isothiocyanates, which cause cell death in some cancer cell lines.