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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 Zinc +45.8%
Contains more Copper +134.4%
Equal in Potassium - 325
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
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 Zinc +45.8%
Contains more Copper +134.4%
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 E +650%
Contains more Vitamin C +410.2%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin E +650%
Contains more Vitamin C +410.2%
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

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

All nutrients comparison - raw data values

Nutrient Rutabagas Beetroot Opinion
Net carbs 6.32g 6.76g Beetroot
Protein 1.08g 1.61g Beetroot
Fats 0.16g 0.17g Beetroot
Carbs 8.62g 9.56g Beetroot
Calories 37kcal 43kcal Beetroot
Starch 0.4g g Rutabagas
Fructose 1.61g g Rutabagas
Sugar 4.46g 6.76g Rutabagas
Fiber 2.3g 2.8g Beetroot
Calcium 43mg 16mg Rutabagas
Iron 0.44mg 0.8mg Beetroot
Magnesium 20mg 23mg Beetroot
Phosphorus 53mg 40mg Rutabagas
Potassium 305mg 325mg Beetroot
Sodium 12mg 78mg Rutabagas
Zinc 0.24mg 0.35mg Beetroot
Copper 0.032mg 0.075mg Beetroot
Vitamin A 2IU 33IU Beetroot
Vitamin E 0.3mg 0.04mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 25mg 4.9mg Rutabagas
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
Folate 21µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.2µg Rutabagas
Tryptophan mg 0.019mg Beetroot
Threonine mg 0.047mg Beetroot
Isoleucine mg 0.048mg Beetroot
Leucine mg 0.068mg Beetroot
Lysine mg 0.058mg Beetroot
Methionine mg 0.018mg Beetroot
Phenylalanine mg 0.046mg Beetroot
Valine mg 0.056mg Beetroot
Histidine mg 0.021mg Beetroot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.025g 0.032g Beetroot
Polyunsaturated fat 0.088g 0.06g Rutabagas

Which food is preferable for your diet?

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

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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

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

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.