Russet potato vs. Rutabagas — Health Impact and Nutrition Comparison

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 outside, larger, 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.

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.

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.

Russet potato raw

7

Rutabagas

2

Contains more MagnesiumMagnesium	+15%
Contains more PotassiumPotassium	+36.7%
Contains more IronIron	+95.5%
Contains more CopperCopper	+221.9%
Contains more ZincZinc	+20.8%
Contains less SodiumSodium	-58.3%
Contains more ManganeseManganese	+19.8%

Contains more CalciumCalcium	+230.8%
Contains more SeleniumSelenium	+75%

~equal in Phosphorus ~53mg

Vitamins

Russet potatoes contain more lipid-soluble vitamins, such as vitamin A and vitamin K, than 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.

Russet potato raw

4

Rutabagas

6

Contains more Vitamin B3Vitamin B3	+47.9%
Contains more Vitamin B5Vitamin B5	+88.1%
Contains more Vitamin B6Vitamin B6	+245%
Contains more Vitamin KVitamin K	+500%

Contains more Vitamin CVitamin C	+338.6%
Contains more Vitamin AVitamin A	+100%
Contains more Vitamin EVitamin E	+2900%
Contains more Vitamin B2Vitamin B2	+21.2%
Contains more FolateFolate	+50%
Contains more CholineCholine	+11.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.09mg

~equal in Vitamin B12 ~0µg

Glycemic Index

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

Cardiovascular Health

Section reviewed by 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).