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  6. Rutabagas vs. Beetroot

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
Infographic link

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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +168.8%
Contains more PhosphorusPhosphorus +32.5%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +15%
Contains more IronIron +81.8%
Contains more CopperCopper +134.4%
Contains more ZincZinc +45.8%
Contains more ManganeseManganese +151.1%
~equal in Potassium ~325mg
~equal in Selenium ~0.7µg

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% 0.12% 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 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +410.2%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B3Vitamin B3 +109.6%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +135%
Contains more Vitamin AVitamin A +1550%
Contains more FolateFolate +419%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +49.1%
Contains more CarbsCarbs +10.9%
Contains more OtherOther +52.1%
~equal in Fats ~0.17g
~equal in Water ~87.58g

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
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Poly. FatPolyunsaturated fat +46.7%
Contains more Mono. FatMonounsaturated Fat +28%
~equal in Saturated Fat ~0.027g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Rutabagas Beetroot Opinion
Calories 37kcal 43kcal Beetroot
Protein 1.08g 1.61g Beetroot
Fats 0.16g 0.17g Beetroot
Vitamin C 25mg 4.9mg Rutabagas
Net carbs 6.32g 6.76g Beetroot
Carbs 8.62g 9.56g Beetroot
Magnesium 20mg 23mg Beetroot
Calcium 43mg 16mg Rutabagas
Potassium 305mg 325mg Beetroot
Iron 0.44mg 0.8mg Beetroot
Sugar 4.46g 6.76g Rutabagas
Fiber 2.3g 2.8g Beetroot
Copper 0.032mg 0.075mg Beetroot
Zinc 0.24mg 0.35mg Beetroot
Starch 0.4g Rutabagas
Phosphorus 53mg 40mg Rutabagas
Sodium 12mg 78mg Rutabagas
Vitamin A 2IU 33IU Beetroot
Vitamin A 0µg 2µg Beetroot
Vitamin E 0.3mg 0.04mg Rutabagas
Manganese 0.131mg 0.329mg Beetroot
Selenium 0.7µg 0.7µg
Vitamin B1 0.09mg 0.031mg Rutabagas
Vitamin B2 0.04mg 0.04mg
Vitamin B3 0.7mg 0.334mg Rutabagas
Vitamin B5 0.16mg 0.155mg Rutabagas
Vitamin B6 0.1mg 0.067mg Rutabagas
Vitamin K 0.3µg 0.2µg Rutabagas
Folate 21µg 109µg Beetroot
Choline 14.1mg 6mg Rutabagas
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.025g 0.032g Beetroot
Polyunsaturated fat 0.088g 0.06g Rutabagas
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Fructose 1.61g Rutabagas

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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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
12%
Beetroot
Minerals Daily Need Coverage Score
13%
Rutabagas
19%
Beetroot

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)

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. 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.