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  6. Rutabagas vs. Plantain raw

Rutabagas vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between rutabagas and plantain raw

  • Rutabagas have more vitamin C; however, plantain raw has more vitamin A, vitamin B6, potassium, and copper.
  • Plantain raw's daily need coverage for vitamin A is 23% more.
  • Rutabagas have 14 times more calcium than plantain raw. Rutabagas have 43mg of calcium, while plantain raw has 3mg.
  • Rutabagas are lower in sugar.
  • Rutabagas have a higher glycemic index than plantain raw.

The food varieties used in the comparison are Rutabagas, raw and Plantains, raw.

Infographic

Rutabagas vs Plantain raw 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.
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1333.3%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +55.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +85%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +36.4%
Contains more CopperCopper +153.1%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +114.3%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +35.9%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B5Vitamin B5 +62.5%
Contains more Vitamin B6Vitamin B6 +199%
Contains more Vitamin KVitamin K +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.686mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Rutabagas Plantain raw DV% diff.
Vitamin B6 0.1mg 0.299mg 15%
Carbs 8.62g 31.89g 8%
Vitamin C 25mg 18.4mg 7%
Manganese 0.131mg 6%
Potassium 305mg 499mg 6%
Vitamin A 0µg 56µg 6%
Copper 0.032mg 0.081mg 5%
Calories 37kcal 122kcal 4%
Magnesium 20mg 37mg 4%
Calcium 43mg 3mg 4%
Phosphorus 53mg 34mg 3%
Vitamin B1 0.09mg 0.052mg 3%
Fructose 1.61g 2%
Vitamin B5 0.16mg 0.26mg 2%
Iron 0.44mg 0.6mg 2%
Saturated fat 0.027g 0.143g 1%
Zinc 0.24mg 0.14mg 1%
Vitamin E 0.3mg 0.14mg 1%
Selenium 0.7µg 1.5µg 1%
Vitamin B2 0.04mg 0.054mg 1%
Protein 1.08g 1.3g 0%
Fats 0.16g 0.37g 0%
Net carbs 6.32g 29.59g N/A
Sugar 4.46g 15g N/A
Fiber 2.3g 2.3g 0%
Starch 0.4g 0%
Sodium 12mg 4mg 0%
Vitamin B3 0.7mg 0.686mg 0%
Vitamin K 0.3µg 0.7µg 0%
Folate 21µg 22µg 0%
Choline 14.1mg 13.5mg 0%
Monounsaturated fat 0.025g 0.032g 0%
Polyunsaturated fat 0.088g 0.069g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +37%
Contains more ProteinProtein +20.4%
Contains more FatsFats +131.3%
Contains more CarbsCarbs +270%
Contains more OtherOther +63.4%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +27.5%
Contains more Mono. FatMonounsaturated fat +28%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.