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Rutabagas vs. Avocado — In-Depth Nutrition Comparison

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Important differences between rutabagas and avocadoes

  • Rutabagas have more vitamin C; however, avocadoes have more vitamin B5, fiber, copper, vitamin K, folate, vitamin B6, vitamin E, and vitamin B2.
  • Avocadoes' daily need coverage for vitamin B5 is 25% more.
  • Rutabagas have 3 times more vitamin C than avocadoes. Rutabagas have 25mg of vitamin C, while avocadoes have 10mg.
  • Rutabagas are lower in saturated fat.
  • Rutabagas have a higher glycemic index than avocadoes.

The food varieties used in the comparison are Rutabagas, raw and Avocados, raw, all commercial varieties.

Infographic

Rutabagas vs Avocado 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +258.3%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +59%
Contains more IronIron +25%
Contains more CopperCopper +493.8%
Contains more ZincZinc +166.7%
Contains less SodiumSodium -41.7%
~equal in Phosphorus ~52mg
~equal in Manganese ~0.142mg

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.
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%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +590%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +148.3%
Contains more Vitamin B5Vitamin B5 +768.1%
Contains more Vitamin B6Vitamin B6 +157%
Contains more Vitamin KVitamin K +6900%
Contains more FolateFolate +285.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more WaterWater +22.1%
Contains more ProteinProtein +85.2%
Contains more FatsFats +9062.5%
Contains more OtherOther +122.5%
~equal in Carbs ~8.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +39096%
Contains more Poly. FatPolyunsaturated fat +1963.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +263.6%
Contains more SucroseSucrose +783.3%
Contains more GlucoseGlucose +521.6%
Contains more FructoseFructose +1241.7%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Avocado DV% diff.
Vitamin B5 0.16mg 1.389mg 25%
Monounsaturated fat 0.025g 9.799g 24%
Fats 0.16g 14.66g 22%
Fiber 2.3g 6.7g 18%
Copper 0.032mg 0.19mg 18%
Vitamin C 25mg 10mg 17%
Vitamin K 0.3µg 21µg 17%
Folate 21µg 81µg 15%
Vitamin E 0.3mg 2.07mg 12%
Polyunsaturated fat 0.088g 1.816g 12%
Vitamin B6 0.1mg 0.257mg 12%
Saturated fat 0.027g 2.126g 10%
Vitamin B2 0.04mg 0.13mg 7%
Vitamin B3 0.7mg 1.738mg 6%
Calories 37kcal 160kcal 6%
Potassium 305mg 485mg 5%
Zinc 0.24mg 0.64mg 4%
Calcium 43mg 12mg 3%
Magnesium 20mg 29mg 2%
Fructose 1.61g 0.12g 2%
Vitamin B1 0.09mg 0.067mg 2%
Protein 1.08g 2g 2%
Vitamin A 0µg 7µg 1%
Selenium 0.7µg 0.4µg 1%
Iron 0.44mg 0.55mg 1%
Carbs 8.62g 8.53g 0%
Net carbs 6.32g 1.83g N/A
Sugar 4.46g 0.66g N/A
Starch 0.4g 0.11g 0%
Phosphorus 53mg 52mg 0%
Sodium 12mg 7mg 0%
Manganese 0.131mg 0.142mg 0%
Choline 14.1mg 14.2mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Rutabagas
32%
Avocado
Minerals Daily Need Coverage Score
13%
Rutabagas
21%
Avocado

Comparison summary

Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 2.099g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 32)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.7)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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.

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.