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Rutabagas vs. Asparagus — In-Depth Nutrition Comparison

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What are the main differences between rutabagas and asparagus?

  • Rutabagas are richer in vitamin C, yet asparagus is richer in vitamin K, iron, copper, vitamin A, vitamin B2, folate, and vitamin E.
  • Asparagus's daily need coverage for vitamin K is 34% higher.
  • Rutabagas have 4 times more vitamin C than asparagus. Rutabagas have 25mg of vitamin C, while asparagus has 5.6mg.
  • Asparagus has a lower glycemic index than rutabagas.

We used Rutabagas, raw and Asparagus, raw types in this comparison.

Infographic

Rutabagas vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +51%
Contains more IronIron +386.4%
Contains more CopperCopper +490.6%
Contains more ZincZinc +125%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +20.6%
Contains more SeleniumSelenium +228.6%
~equal in Phosphorus ~52mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +346.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +276.7%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B2Vitamin B2 +252.5%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin B5Vitamin B5 +71.3%
Contains more Vitamin KVitamin K +13766.7%
Contains more FolateFolate +147.6%
Contains more CholineCholine +13.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.091mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Asparagus DV% diff.
Vitamin K 0.3µg 41.6µg 34%
Vitamin C 25mg 5.6mg 22%
Iron 0.44mg 2.14mg 21%
Copper 0.032mg 0.189mg 17%
Folate 21µg 52µg 8%
Vitamin B2 0.04mg 0.141mg 8%
Vitamin E 0.3mg 1.13mg 6%
Vitamin B1 0.09mg 0.143mg 4%
Vitamin A 0µg 38µg 4%
Potassium 305mg 202mg 3%
Zinc 0.24mg 0.54mg 3%
Selenium 0.7µg 2.3µg 3%
Calcium 43mg 24mg 2%
Vitamin B5 0.16mg 0.274mg 2%
Vitamin B3 0.7mg 0.978mg 2%
Carbs 8.62g 3.88g 2%
Protein 1.08g 2.2g 2%
Vitamin B6 0.1mg 0.091mg 1%
Calories 37kcal 20kcal 1%
Manganese 0.131mg 0.158mg 1%
Fiber 2.3g 2.1g 1%
Magnesium 20mg 14mg 1%
Fructose 1.61g 1g 1%
Fats 0.16g 0.12g 0%
Net carbs 6.32g 1.78g N/A
Sugar 4.46g 1.88g N/A
Starch 0.4g 0%
Phosphorus 53mg 52mg 0%
Sodium 12mg 2mg 0%
Choline 14.1mg 16mg 0%
Saturated fat 0.027g 0.04g 0%
Monounsaturated fat 0.025g 0g 0%
Polyunsaturated fat 0.088g 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +33.3%
Contains more CarbsCarbs +122.2%
Contains more OtherOther +22.4%
Contains more ProteinProtein +103.7%
~equal in Water ~93.22g

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% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -32.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +76%

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
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +130.4%
Contains more GlucoseGlucose +253.8%
Contains more FructoseFructose +61%
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.