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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 sugar than rutabagas. Rutabagas have 4.46g of sugar, 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" 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +95.5%
Contains more PhosphorusPhosphorus +20.5%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +16.7%
Contains more CopperCopper +21.9%
Contains more ZincZinc +12.5%
Contains more ManganeseManganese +18.3%
~equal in Potassium ~299mg
~equal in Iron ~0.42mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin CVitamin C +92.8%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +316.9%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +171.4%
Contains more CholineCholine +214.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Cauliflower DV% diff.
Vitamin C 25mg 48.2mg 26%
Vitamin K 0.3µg 15.5µg 13%
Vitamin B5 0.16mg 0.667mg 10%
Folate 21µg 57µg 9%
Vitamin B6 0.1mg 0.184mg 6%
Choline 14.1mg 44.3mg 5%
Vitamin B1 0.09mg 0.05mg 3%
Vitamin B2 0.04mg 0.06mg 2%
Calcium 43mg 22mg 2%
Protein 1.08g 1.92g 2%
Sodium 12mg 30mg 1%
Fructose 1.61g 0.97g 1%
Vitamin B3 0.7mg 0.507mg 1%
Manganese 0.131mg 0.155mg 1%
Vitamin E 0.3mg 0.08mg 1%
Calories 37kcal 25kcal 1%
Phosphorus 53mg 44mg 1%
Copper 0.032mg 0.039mg 1%
Fiber 2.3g 2g 1%
Magnesium 20mg 15mg 1%
Carbs 8.62g 4.97g 1%
Fats 0.16g 0.28g 0%
Net carbs 6.32g 2.97g N/A
Potassium 305mg 299mg 0%
Iron 0.44mg 0.42mg 0%
Sugar 4.46g 1.91g N/A
Zinc 0.24mg 0.27mg 0%
Starch 0.4g 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.027g 0.13g 0%
Monounsaturated fat 0.025g 0.034g 0%
Polyunsaturated fat 0.088g 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more CarbsCarbs +73.4%
Contains more ProteinProtein +77.8%
Contains more FatsFats +75%
~equal in Water ~92.07g
~equal in Other ~0.76g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +183.9%
Contains more Mono. FatMonounsaturated fat +36%

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
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +144.7%
Contains more FructoseFructose +66%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~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. 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.