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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
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.
Contains more Calcium +95.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +20.5%
Contains less Sodium -60%
Contains more Selenium +16.7%
Contains more Zinc +12.5%
Contains more Copper +21.9%
Contains more Manganese +18.3%
Equal in Iron - 0.42
Equal in Potassium - 299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +95.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +20.5%
Contains less Sodium -60%
Contains more Selenium +16.7%
Contains more Zinc +12.5%
Contains more Copper +21.9%
Contains more Manganese +18.3%
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" charts 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 Folate +171.4%
Contains more Choline +214.2%
Contains more Vitamin K +5066.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 8% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 39%
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 Folate +171.4%
Contains more Choline +214.2%
Contains more Vitamin K +5066.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +73.4%
Contains more Protein +77.8%
Contains more Fats +75%
Equal in Water - 92.07
Equal in Other - 0.76
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 Carbs +73.4%
Contains more Protein +77.8%
Contains more Fats +75%
Equal in Water - 92.07
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +183.9%
Contains more Monounsaturated Fat +36%
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +183.9%
Contains more Monounsaturated Fat +36%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +144.7%
Contains more Fructose +66%
Contains more Maltose +∞%
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +144.7%
Contains more Fructose +66%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Cauliflower
Minerals Daily Need Coverage Score
13%
Rutabagas
13%
Cauliflower

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 is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.