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Rutabagas vs Beetroot - In-Depth Nutrition Comparison

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A recap on differences between Rutabagas and Beetroot

  • Rutabagas have more Vitamin C, however Beetroot is higher in Folate, and Manganese.
  • Rutabagas covers your daily Vitamin C needs 22% more than Beetroot.
  • Beetroot contains 3 times less Calcium than Rutabagas. Rutabagas contain 43mg of Calcium, while Beetroot contains 16mg.
  • Rutabagas have less Sugar.

Food varieties used in this article are Rutabagas, raw and Beets, raw.

Infographic

Rutabagas vs Beetroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +168.8%
Contains more Phosphorus +32.5%
Contains less Sodium -84.6%
Contains more Iron +81.8%
Contains more Magnesium +15%
Contains more Copper +134.4%
Contains more Zinc +45.8%
Equal in Potassium - 325
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Calcium +168.8%
Contains more Phosphorus +32.5%
Contains less Sodium -84.6%
Contains more Iron +81.8%
Contains more Magnesium +15%
Contains more Copper +134.4%
Contains more Zinc +45.8%
Equal in Potassium - 325

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
:
Contains more Vitamin C +410.2%
Contains more Vitamin E +650%
Contains more Vitamin B1 +190.3%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +50%
Contains more Vitamin A +1550%
Contains more Folate +419%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B5 - 0.155
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Contains more Vitamin C +410.2%
Contains more Vitamin E +650%
Contains more Vitamin B1 +190.3%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +50%
Contains more Vitamin A +1550%
Contains more Folate +419%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B5 - 0.155

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
15
Rutabagas
12
Beetroot
Mineral Summary Score
14
Rutabagas
18
Beetroot

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
6%
Rutabagas
10%
Beetroot
Carbohydrates
9%
Rutabagas
10%
Beetroot
Fats
1%
Rutabagas
1%
Beetroot

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.
Rutabagas Beetroot
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 66mg)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 8)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $2)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.027 g)

All nutrients comparison - raw data values

Nutrient Rutabagas Beetroot Opinion
Calories 37 43 Beetroot
Protein 1.08 1.61 Beetroot
Fats 0.16 0.17 Beetroot
Vitamin C 25 4.9 Rutabagas
Net carbs 6.320000171661377 6.760000228881836 Beetroot
Carbs 8.62 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.44 0.8 Beetroot
Calcium 43 16 Rutabagas
Potassium 305 325 Beetroot
Magnesium 20 23 Beetroot
Sugar 4.46 6.76 Rutabagas
Fiber 2.3 2.8 Beetroot
Copper 0.032 0.075 Beetroot
Zinc 0.24 0.35 Beetroot
Starch 0.4 Rutabagas
Phosphorus 53 40 Rutabagas
Sodium 12 78 Rutabagas
Vitamin A 2 33 Beetroot
Vitamin E 0.3 0.04 Rutabagas
Vitamin D 0 0
Vitamin B1 0.09 0.031 Rutabagas
Vitamin B2 0.04 0.04
Vitamin B3 0.7 0.334 Rutabagas
Vitamin B5 0.16 0.155 Rutabagas
Vitamin B6 0.1 0.067 Rutabagas
Vitamin B12 0 0
Vitamin K 0.3 0.2 Rutabagas
Folate 21 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.027
Monounsaturated Fat 0.025 0.032 Beetroot
Polyunsaturated fat 0.088 0.06 Rutabagas
Tryptophan 0.019 Beetroot
Threonine 0.047 Beetroot
Isoleucine 0.048 Beetroot
Leucine 0.068 Beetroot
Lysine 0.058 Beetroot
Methionine 0.018 Beetroot
Phenylalanine 0.046 Beetroot
Valine 0.056 Beetroot
Histidine 0.021 Beetroot
Fructose 1.61 Rutabagas

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.