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Rutabagas vs. Broccoli — In-Depth Nutrition Comparison

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A recap on the differences between rutabagas and broccoli

  • Rutabagas have less vitamin K, vitamin C, vitamin A, folate, vitamin B5, vitamin B2, and vitamin B6.
  • Broccoli covers your daily vitamin K needs 84% more than rutabagas.
  • Broccoli contains 3 times less sugar than rutabagas. Rutabagas contain 4.46g of sugar, while broccoli contains 1.7g.
  • The glycemic index of rutabagas is higher.

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

Infographic

Rutabagas vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains less SodiumSodium -63.6%
Contains more IronIron +65.9%
Contains more CopperCopper +53.1%
Contains more ZincZinc +70.8%
Contains more PhosphorusPhosphorus +24.5%
Contains more ManganeseManganese +60.3%
Contains more SeleniumSelenium +257.1%
~equal in Magnesium ~21mg
~equal in Calcium ~47mg
~equal in Potassium ~316mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin CVitamin C +256.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B2Vitamin B2 +192.5%
Contains more Vitamin B5Vitamin B5 +258.1%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +33766.7%
Contains more FolateFolate +200%
Contains more CholineCholine +32.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.639mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Broccoli DV% diff.
Vitamin K 0.3µg 101.6µg 84%
Vitamin C 25mg 89.2mg 71%
Folate 21µg 63µg 11%
Vitamin B5 0.16mg 0.573mg 8%
Vitamin B2 0.04mg 0.117mg 6%
Vitamin B6 0.1mg 0.175mg 6%
Iron 0.44mg 0.73mg 4%
Manganese 0.131mg 0.21mg 3%
Selenium 0.7µg 2.5µg 3%
Vitamin E 0.3mg 0.78mg 3%
Protein 1.08g 2.82g 3%
Vitamin A 0µg 31µg 3%
Copper 0.032mg 0.049mg 2%
Zinc 0.24mg 0.41mg 2%
Phosphorus 53mg 66mg 2%
Vitamin B1 0.09mg 0.071mg 2%
Choline 14.1mg 18.7mg 1%
Fructose 1.61g 0.68g 1%
Sodium 12mg 33mg 1%
Carbs 8.62g 6.64g 1%
Fiber 2.3g 2.6g 1%
Calories 37kcal 34kcal 0%
Fats 0.16g 0.37g 0%
Net carbs 6.32g 4.04g N/A
Magnesium 20mg 21mg 0%
Calcium 43mg 47mg 0%
Potassium 305mg 316mg 0%
Sugar 4.46g 1.7g N/A
Starch 0.4g 0g 0%
Vitamin B3 0.7mg 0.639mg 0%
Saturated fat 0.027g 0.039g 0%
Monounsaturated fat 0.025g 0.011g 0%
Polyunsaturated fat 0.088g 0.038g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%

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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more CarbsCarbs +29.8%
Contains more ProteinProtein +161.1%
Contains more FatsFats +131.3%
Contains more OtherOther +22.5%
~equal in Water ~89.3g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +127.3%
Contains more Poly. FatPolyunsaturated fat +131.6%

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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +430%
Contains more GlucoseGlucose +369.4%
Contains more FructoseFructose +136.8%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +950%
~equal in Galactose ~0g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.