Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Rutabagas vs Radish - In-Depth Nutrition Comparison

Compare
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 10, 2022
Education: Nutrition & Microbiology at YSU
Radish
vs
Rutabagas

Summary

Rutabagas are richer than Radish in Vitamin C, Vitamin B3, Vitamin B1, Vitamin E, magnesium, phosphorus, and potassium. They also are lower in sodium and saturated fats.

Radishes are higher in Vitamin A, Vitamin K, folate, zinc, and copper. Radishes are also low in sugar and have a lower GI.

Introduction

Radish and rutabagas are widely used in cooking, but people often confuse these two vegetables. This article will identify their differences by focusing on their nutritional value.

What's The Actual Difference?

Both radishes and rutabagas are root veggies. Radishes belong to the Raphanus genus, while rutabagas belong to the Cabbages genus.

The main difference between rutabagas and radish is that rutabagas are yellow and grow in cooler climates. Besides, rutabagas are larger and more bitter than radishes.

Radishes have a peppery flavor that can vary depending on how long they were left to grow in the ground.

Nutrition

In this section, we will look into the specific difference between the nutrients of rutabagas and radishes. At the bottom of this page, you can find nutrition infographics that visually show the differences in nutrition.

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 1.8g of net carbs, while nectarine has 2.3g of fiber and 6.32g of net carbs per 100g.

Fats

Both radish and rutabaga contain tiny amounts of fats.

Cholesterol

Both radish and rutabaga have no cholesterol.

Protein

Both vegetables contain tiny amounts of protein.

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.

On the other hand, radishes contain three times more Vitamin K and more Vitamin A and folate.

These vegetables have no Vitamin D and Vitamin B12.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Radish
4
:
Contains more Vitamin A +250%
Contains more Folate +19%
Contains more Vitamin K +333.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +68.9%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +175.6%
Contains more Vitamin B6 +40.8%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B5 - 0.16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 50% 3% 9% 5% 10% 17% 19% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +250%
Contains more Folate +19%
Contains more Vitamin K +333.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +68.9%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +175.6%
Contains more Vitamin B6 +40.8%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B5 - 0.16

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +16.7%
Contains more Copper +56.3%
Contains more Calcium +72%
Contains more Iron +29.4%
Contains more Magnesium +100%
Contains more Phosphorus +165%
Contains more Potassium +30.9%
Contains less Sodium -69.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 13% 8% 9% 21% 6% 8% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Zinc +16.7%
Contains more Copper +56.3%
Contains more Calcium +72%
Contains more Iron +29.4%
Contains more Magnesium +100%
Contains more Phosphorus +165%
Contains more Potassium +30.9%
Contains less Sodium -69.2%

Calories

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

Health Impact

The nutritional values are presented for raw rutabagas and raw radishes.

Cardiovascular Health

Rutabagas are high in potassium. Research confirms that a diet high in potassium tends to have a lower risk of stroke, high blood pressure, and heart disease [1].

Radishes are high in antioxidants and minerals such as calcium and potassium, which may help to lower blood pressure and the risk of heart disease. These vegetables are also high in natural nitrates, which help with blood flow [2].

Diabetes

Radishes are low-calorie, low-GI, and high-fiber vegetables that contain chemical compounds that help regulate blood sugar levels, such as glucosinolate and isothiocyanate. 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 aids in preventing diabetes [3].

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 has been shown in studies to be effective in the treatment of breast, colon, prostate, and ovarian cancers. The study [4] found that radish root extract contains several types of isothiocyanates, which cause cell death in some cancer cell lines.

Side Effects

Rutabagas and radishes are thought to be relatively safe vegetables, but they may not be suitable for people who have gallstones. Goitrogenic foods can impair thyroid function by inhibiting thyroid hormone synthesis, resulting in gland enlargement.

Both of these foods are goitrogenic. Cooking and increasing selenium intake can reduce the risk of adverse effects in people with impaired thyroid function [5].

References

  1. https://pubmed.ncbi.nlm.nih.gov/23558164/
  2. https://pubmed.ncbi.nlm.nih.gov/21593509/
  3. https://pubmed.ncbi.nlm.nih.gov/28906451/
  4. https://pubmed.ncbi.nlm.nih.gov/27174619/
  5. https://link.springer.com/article/10.1007/s00394-012-0397-2
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 10, 2022

Infographic

Radish vs Rutabagas infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Radish Rutabagas
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Radish Rutabagas Opinion
Net carbs 1.8g 6.32g Rutabagas
Protein 0.68g 1.08g Rutabagas
Fats 0.1g 0.16g Rutabagas
Carbs 3.4g 8.62g Rutabagas
Calories 16kcal 37kcal Rutabagas
Starch 0g 0.4g Rutabagas
Fructose 0.71g 1.61g Rutabagas
Sugar 1.86g 4.46g Radish
Fiber 1.6g 2.3g Rutabagas
Calcium 25mg 43mg Rutabagas
Iron 0.34mg 0.44mg Rutabagas
Magnesium 10mg 20mg Rutabagas
Phosphorus 20mg 53mg Rutabagas
Potassium 233mg 305mg Rutabagas
Sodium 39mg 12mg Rutabagas
Zinc 0.28mg 0.24mg Radish
Copper 0.05mg 0.032mg Radish
Vitamin A 7IU 2IU Radish
Vitamin E 0mg 0.3mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.8mg 25mg Rutabagas
Vitamin B1 0.012mg 0.09mg Rutabagas
Vitamin B2 0.039mg 0.04mg Rutabagas
Vitamin B3 0.254mg 0.7mg Rutabagas
Vitamin B5 0.165mg 0.16mg Radish
Vitamin B6 0.071mg 0.1mg Rutabagas
Folate 25µg 21µg Radish
Vitamin B12 0µg 0µg
Vitamin K 1.3µg 0.3µg Radish
Tryptophan 0.009mg mg Radish
Threonine 0.023mg mg Radish
Isoleucine 0.02mg mg Radish
Leucine 0.031mg mg Radish
Lysine 0.033mg mg Radish
Methionine 0.01mg mg Radish
Phenylalanine 0.036mg mg Radish
Valine 0.035mg mg Radish
Histidine 0.013mg mg Radish
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.027g Rutabagas
Monounsaturated Fat 0.017g 0.025g Rutabagas
Polyunsaturated fat 0.048g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Radish Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Radish
15
Rutabagas
Mineral Summary Score
11
Radish
14
Rutabagas

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Radish
6%
Rutabagas
Carbohydrates
3%
Radish
9%
Rutabagas
Fats
0%
Radish
1%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.005g)
Which food is lower in Sugar?
Radish
Radish is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Radish
Radish is lower in glycemic index (difference - 40)
Which food is cheaper?
Radish
Radish is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Radish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169276/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.