Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Russet potato vs. Rutabagas — Health Impact and Nutrition Comparison

Compare
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on February 21, 2024
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Russet potato raw
vs
Rutabagas

Summary

Russet potatoes are more nutrient-dense than rutabagas, containing 75% water compared to rutabagas' 90%. Both have no cholesterol and low fiber. 

Russet potatoes are rich in iron, magnesium, phosphorus, potassium, sodium, zinc, copper, and manganese, while rutabagas are higher in calcium and selenium.

Russet potatoes have more vitamins K, A, and B compared to rutabagas. Rutabagas contain more vitamins B1, C, and E.

Introduction

Russet potatoes and rutabagas are widely used vegetables, both packed with vitamins and minerals. We'll discuss their differences, focusing on their nutritional value and health impact.

What's The Actual Difference?

Classification and Appearance

The potato plant belongs to the Solanaceae family, the Solanum genus, whereas rutabagas belong to the Cabbages genus. The Solanaceae family includes tomatoes, chili, and bell peppers.

The main difference is that rutabagas are purple on the outsidelarger, and more bitter than russet potatoes. Russet potatoes usually have dark brown skin and few eyes.

Taste

Russet potato has an earthy, mild taste with a sweet aftertaste. In contrast, rutabagas have a strong smell and are bitter. They taste like a little sweet carrot.

Nutrition

Below are infographics comparing baked russet potatoes and raw rutabagas for 100g servings. However, the average serving size per person for russet potatoes can vary depending on their size, with 138g, 173g, or 299g being typical. Similarly, rutabagas can range from 192g, 386g, 772g, or one cup weighing 140g. 

Please note that these serving sizes are not recommendations but just typical amounts. 

To better understand the nutritional differences between these two vegetables, please refer to our nutrition table at the bottom of the page.

Macronutrients and Calories

Russet potatoes are more nutrient-dense than rutabagas. Russet potatoes contain about 75% water, while rutabagas contain about 90%.

Rutabagas have fewer calories than russet potatoes, with 37 kcal per 100g for rutabagas and 97 kcal for russet potatoes.

Protein

Russet potatoes contain all essential amino acids, while rutabagas do not. Additionally, russet potatoes have 2.63g of protein per 100g, compared to 1.08g in rutabagas.

The dietary benefits and bodybuilding benefits will be discussed in the upcoming paragraphs.

Fat

Both russet potatoes and rutabagas have negligible amounts of fat. Russet potatoes contain 0.13g of fat per 100g, while rutabagas have 0.16g. 

It's worth noting that rutabagas contain more beneficial mono- and polyunsaturated fats and fewer saturated fats than russet potatoes. Neither of them contains any cholesterol.

Carbohydrates

Russet potatoes have more carbs than rutabagas - 21.44g per 100g compared to 8.62g per 100g, respectively. 

Russet potatoes contain around 44 times more starch than rutabagas.

Net Carbs

89% (19.14g) of russet potato carbs are net carbs, while rutabaga contains 73% (6.32g) of net carbs.

Dietary Fiber

It is important to note that russet potatoes and rutabagas contain only 2.3g of dietary fiber, which is considered low.

Consuming the recommended amount of fiber is essential for a healthy diet. Women should aim for 28g and men for 34g daily to meet the 2020-2025 Dietary Guidelines for Americans (1).

Minerals

It's important to note that russet potatoes have a more varied mineral profile than rutabaga.

Russet potatoes are rich in iron, magnesium, phosphorus, potassium, sodium, zinc, copper, and manganese, whereas rutabagas are higher in calcium and selenium.

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.
Contains more Iron +95.5%
Contains more Magnesium +15%
Contains more Potassium +36.7%
Contains less Sodium -58.3%
Contains more Zinc +20.8%
Contains more Copper +221.9%
Contains more Manganese +19.8%
Contains more Calcium +230.8%
Contains more Selenium +75%
Equal in Phosphorus - 53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 33% 17% 24% 37% 1% 8% 35% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Iron +95.5%
Contains more Magnesium +15%
Contains more Potassium +36.7%
Contains less Sodium -58.3%
Contains more Zinc +20.8%
Contains more Copper +221.9%
Contains more Manganese +19.8%
Contains more Calcium +230.8%
Contains more Selenium +75%
Equal in Phosphorus - 53

Vitamins

Russet potatoes contain more lipid-soluble vitamins, such as vitamin A and vitamin Kthan rutabagas. Besides, russet potatoes are high in vitamins B2, B3, B5, B6, and B9. Meanwhile, rutabaga is richer in vitamins E, C, and B1.

It is important to mention that eating 100g of russet potatoes can provide approximately 6.5% of the daily value (DV) required for vitamin B9 or folate, while 100g of rutabagas can provide 7.5% of the DV required for vitamin B1 or thiamin.

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.
:
Contains more Vitamin B3 +47.9%
Contains more Vitamin B5 +88.1%
Contains more Vitamin B6 +245%
Contains more Vitamin K +500%
Contains more Vitamin A +100%
Contains more Vitamin E +2900%
Contains more Vitamin C +338.6%
Contains more Vitamin B2 +21.2%
Contains more Folate +50%
Contains more Choline +11.9%
Equal in Vitamin B1 - 0.09
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 19% 21% 8% 20% 19% 80% 11% 0% 7% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 8% 1%
Contains more Vitamin B3 +47.9%
Contains more Vitamin B5 +88.1%
Contains more Vitamin B6 +245%
Contains more Vitamin K +500%
Contains more Vitamin A +100%
Contains more Vitamin E +2900%
Contains more Vitamin C +338.6%
Contains more Vitamin B2 +21.2%
Contains more Folate +50%
Contains more Choline +11.9%
Equal in Vitamin B1 - 0.09

Glycemic Index

Boiled rutabaga has a glycemic index of 72 (2), while the glycemic index of a russet potato is unknown.

Health Impact

Cardiovascular Health

Section reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan

Potatoes are a good source of nutrients that can help improve blood pressure and promote fullness. However, the scientific evidence on the effects of eating whole potatoes on body weight and disease risk is inconsistent. Further studies, particularly randomized controlled trials, are required to determine the specific impact of potato consumption on health outcomes and disease states (3).

Research has shown that both rutabagas and russet potatoes contain potassium and fiber, which can effectively lower risk factors for cardiovascular disease. However, further research is required to establish the extent of their benefits (4,5).

Cancer

Rutabaga is high in glucosinolates and vitamin C, which have antioxidant properties. They've been shown to reduce inflammation and may even lower your risk of breast cancer (6).

There have been several test-tube studies on russet potatoes' antioxidants and cancer-prevention properties; however, more human-based research is required before making any health recommendations (7).

Bowel Health

As mentioned above, rutabaga is an excellent source of insoluble fiber. A diet rich in insoluble fiber may help soften stool and promote bowel movements. Besides, this type of fiber is a food for the gut microbiome. Hence, rutabaga consumption may also promote the growth of friendly bacteria in your large intestine (10).

Side Effects

Rutabagas are considered relatively safe vegetables but may not be suitable for people with gallstones. Goitrogenic foods can impair thyroid function by inhibiting thyroid hormone synthesis, leading to gland enlargement. Cooking and increasing selenium intake can lower the risk of side effects in people with thyroid dysfunction (8).

Because russet potatoes are high in starch, they can cause stomach pain if consumed in large quantities (9).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: February 21, 2024
Medically reviewed by Ani Harutyunyan

Infographic

Russet potato raw vs Rutabagas infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +98.1%
Contains more Carbs +109.6%
Contains more Other +59.2%
Contains more Fats +100%
Contains more Water +13.8%
2% 18% 79%
Protein: 2.14 g
Fats: 0.08 g
Carbs: 18.07 g
Water: 78.58 g
Other: 1.13 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 Protein +98.1%
Contains more Carbs +109.6%
Contains more Other +59.2%
Contains more Fats +100%
Contains more Water +13.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +104.7%
Equal in Saturated Fat - 0.027
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +104.7%
Equal in Saturated Fat - 0.027

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +3865%
Contains more Sucrose +307.7%
Contains more Glucose +820%
Contains more Fructose +600%
Contains more Maltose +∞%
96%
Starch: 15.86 g
Sucrose: 0.13 g
Glucose: 0.25 g
Fructose: 0.23 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 Starch +3865%
Contains more Sucrose +307.7%
Contains more Glucose +820%
Contains more Fructose +600%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Russet potato raw Rutabagas Opinion
Net carbs 16.77g 6.32g Russet potato raw
Protein 2.14g 1.08g Russet potato raw
Fats 0.08g 0.16g Rutabagas
Carbs 18.07g 8.62g Russet potato raw
Calories 79kcal 37kcal Russet potato raw
Starch 15.86g 0.4g Russet potato raw
Fructose 0.23g 1.61g Rutabagas
Sugar 0.62g 4.46g Russet potato raw
Fiber 1.3g 2.3g Rutabagas
Calcium 13mg 43mg Rutabagas
Iron 0.86mg 0.44mg Russet potato raw
Magnesium 23mg 20mg Russet potato raw
Phosphorus 55mg 53mg Russet potato raw
Potassium 417mg 305mg Russet potato raw
Sodium 5mg 12mg Russet potato raw
Zinc 0.29mg 0.24mg Russet potato raw
Copper 0.103mg 0.032mg Russet potato raw
Manganese 0.157mg 0.131mg Russet potato raw
Selenium 0.4µg 0.7µg Rutabagas
Vitamin A 1IU 2IU Rutabagas
Vitamin E 0.01mg 0.3mg Rutabagas
Vitamin C 5.7mg 25mg Rutabagas
Vitamin B1 0.082mg 0.09mg Rutabagas
Vitamin B2 0.033mg 0.04mg Rutabagas
Vitamin B3 1.035mg 0.7mg Russet potato raw
Vitamin B5 0.301mg 0.16mg Russet potato raw
Vitamin B6 0.345mg 0.1mg Russet potato raw
Folate 14µg 21µg Rutabagas
Choline 12.6mg 14.1mg Rutabagas
Vitamin K 1.8µg 0.3µg Russet potato raw
Saturated Fat 0.026g 0.027g Russet potato raw
Monounsaturated Fat 0.002g 0.025g Rutabagas
Polyunsaturated fat 0.043g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet potato raw Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
14%
Russet potato raw
15%
Rutabagas
Minerals Daily Need Coverage Score
18%
Russet potato raw
13%
Rutabagas

Comparison summary

Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Russet potato raw
Russet potato raw is lower in Sugar (difference - 3.84g)
Which food contains less Sodium?
Russet potato raw
Russet potato raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Russet potato raw
Russet potato raw is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Russet potato raw
Russet potato raw is cheaper (difference - $2.5)
Which food is richer in minerals?
Russet potato raw
Russet potato raw 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. Russet potato raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170027/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.