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Rutabagas vs Cauliflower - In-Depth Nutrition Comparison

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Significant differences between Rutabagas and Cauliflower

  • The amount of Vitamin C, Vitamin K, Vitamin B5, Folate, Vitamin B6 and Choline in Cauliflower is higher than in Rutabagas.
  • Cauliflower covers your daily Vitamin C needs 26% more than Rutabagas.
  • Cauliflower has 2 times less Sugars than Rutabagas. Rutabagas have 4.46g of Sugars, while Cauliflower has 1.91g.

Specific food types used in this comparison are Rutabagas, raw and Cauliflower, raw.

Infographic

Rutabagas vs Cauliflower 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 +95.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +20.5%
Contains less Sodium -60%
Contains more Copper +21.9%
Contains more Zinc +12.5%
Equal in Iron - 0.42
Equal in Potassium - 299
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Calcium +95.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +20.5%
Contains less Sodium -60%
Contains more Copper +21.9%
Contains more Zinc +12.5%
Equal in Iron - 0.42
Equal in Potassium - 299

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 A +∞%
Contains more Vitamin E +275%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +38.1%
Contains more Vitamin C +92.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +316.9%
Contains more Vitamin B6 +84%
Contains more Vitamin K +5066.7%
Contains more Folate +171.4%
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 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +38.1%
Contains more Vitamin C +92.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +316.9%
Contains more Vitamin B6 +84%
Contains more Vitamin K +5066.7%
Contains more Folate +171.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
15
Rutabagas
30
Cauliflower
Mineral Summary Score
14
Rutabagas
13
Cauliflower

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 the food
Protein
6%
Rutabagas
12%
Cauliflower
Carbohydrates
9%
Rutabagas
5%
Cauliflower
Fats
1%
Rutabagas
1%
Cauliflower

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rutabagas Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rutabagas Cauliflower
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 contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 72)
Which food contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (difference - 2.55g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rutabagas Cauliflower Opinion
Calories 37 25 Rutabagas
Protein 1.08 1.92 Cauliflower
Fats 0.16 0.28 Cauliflower
Vitamin C 25 48.2 Cauliflower
Carbs 8.62 4.97 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.44 0.42 Rutabagas
Calcium 43 22 Rutabagas
Potassium 305 299 Rutabagas
Magnesium 20 15 Rutabagas
Sugars 4.46 1.91 Cauliflower
Fiber 2.3 2 Rutabagas
Copper 0.032 0.039 Cauliflower
Zinc 0.24 0.27 Cauliflower
Starch 0.4 Rutabagas
Phosphorus 53 44 Rutabagas
Sodium 12 30 Rutabagas
Vitamin A 2 0 Rutabagas
Vitamin E 0.3 0.08 Rutabagas
Vitamin D 0 0
Vitamin B1 0.09 0.05 Rutabagas
Vitamin B2 0.04 0.06 Cauliflower
Vitamin B3 0.7 0.507 Rutabagas
Vitamin B5 0.16 0.667 Cauliflower
Vitamin B6 0.1 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 0.3 15.5 Cauliflower
Folate 21 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.027 0.13 Rutabagas
Monounsaturated Fat 0.025 0.034 Cauliflower
Polyunsaturated fat 0.088 0.031 Rutabagas
Tryptophan 0.02 Cauliflower
Threonine 0.076 Cauliflower
Isoleucine 0.071 Cauliflower
Leucine 0.106 Cauliflower
Lysine 0.217 Cauliflower
Methionine 0.02 Cauliflower
Phenylalanine 0.065 Cauliflower
Valine 0.125 Cauliflower
Histidine 0.056 Cauliflower
Fructose 1.61 0.97 Rutabagas

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.