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  6. Rutabagas vs. Corn raw

Rutabagas vs. Corn raw — In-Depth Nutrition Comparison

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Important differences between rutabagas and corn raw

  • Rutabagas have more vitamin C; however, corn raw has more vitamin B5, vitamin B3, vitamin B1, folate, and phosphorus.
  • Rutabagas' daily need coverage for vitamin C is 20% more.
  • Rutabagas have 22 times more calcium than corn raw. Rutabagas have 43mg of calcium, while corn raw has 2mg.
  • Rutabagas are lower in sugar.
  • Rutabagas have a higher glycemic index than corn raw.

The food varieties used in the comparison are Rutabagas, raw and Corn, sweet, yellow, raw.

Infographic

Rutabagas vs Corn 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% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +13%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +85%
Contains more IronIron +18.2%
Contains more CopperCopper +68.8%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +67.9%
Contains more ManganeseManganese +24.4%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +267.6%
Contains more Vitamin EVitamin E +328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +72.2%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +152.9%
Contains more Vitamin B5Vitamin B5 +348.1%
Contains more FolateFolate +100%
Contains more CholineCholine +63.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Rutabagas Corn raw DV% diff.
Vitamin C 25mg 6.8mg 20%
Vitamin B5 0.16mg 0.717mg 11%
Vitamin B3 0.7mg 1.77mg 7%
Vitamin B1 0.09mg 0.155mg 5%
Folate 21µg 42µg 5%
Phosphorus 53mg 89mg 5%
Protein 1.08g 3.27g 4%
Magnesium 20mg 37mg 4%
Calcium 43mg 2mg 4%
Polyunsaturated fat 0.088g 0.487g 3%
Carbs 8.62g 18.7g 3%
Starch 0.4g 5.7g 2%
Vitamin E 0.3mg 0.07mg 2%
Calories 37kcal 86kcal 2%
Zinc 0.24mg 0.46mg 2%
Copper 0.032mg 0.054mg 2%
Fats 0.16g 1.35g 2%
Choline 14.1mg 23mg 2%
Vitamin B6 0.1mg 0.093mg 1%
Saturated fat 0.027g 0.325g 1%
Monounsaturated fat 0.025g 0.432g 1%
Vitamin B2 0.04mg 0.055mg 1%
Manganese 0.131mg 0.163mg 1%
Vitamin A 0µg 9µg 1%
Fiber 2.3g 2g 1%
Iron 0.44mg 0.52mg 1%
Potassium 305mg 270mg 1%
Net carbs 6.32g 16.7g N/A
Sugar 4.46g 6.26g N/A
Sodium 12mg 15mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin K 0.3µg 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Fructose 1.61g 1.94g 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +17.6%
Contains more OtherOther +12.7%
Contains more ProteinProtein +202.8%
Contains more FatsFats +743.8%
Contains more CarbsCarbs +116.9%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +1628%
Contains more Poly. FatPolyunsaturated fat +453.4%

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
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +1325%
Contains more SucroseSucrose +67.9%
Contains more GlucoseGlucose +49.1%
Contains more FructoseFructose +20.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.