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  6. Rutabagas vs. Mashed potato

Rutabagas vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between rutabagas and mashed potato

  • Rutabagas are richer in vitamin C and vitamin B1, yet mashed potato is richer in polyunsaturated fat.
  • Daily need coverage for vitamin C for rutabagas is 28% higher.
  • Rutabagas contain 9 times more sugar than mashed potato. Rutabagas contain 4.46g of sugar, while mashed potato contains 0.5g.
  • Rutabagas have a lower glycemic index than mashed potato.

Food types used in this article are Rutabagas, raw and Fast foods, potato, mashed.

Infographic

Rutabagas vs Mashed potato 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% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +138.9%
Contains more IronIron +41.9%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +33.7%
Contains more PhosphorusPhosphorus +11.3%
Contains more SeleniumSelenium +14.3%
~equal in Potassium ~286mg
~equal in Copper ~0.035mg
~equal in Zinc ~0.22mg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B3Vitamin B3 +54.3%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1866.7%
~equal in Vitamin D ~0µg
~equal in Choline ~13.4mg

All nutrients comparison - raw data values

Nutrient Rutabagas Mashed potato DV% diff.
Vitamin C 25mg 0mg 28%
Sodium 12mg 306mg 13%
Polyunsaturated fat 0.088g 1.342g 8%
Vitamin B1 0.09mg 0.015mg 6%
Starch 0.4g 12.1g 5%
Vitamin K 0.3µg 5.9µg 5%
Vitamin A 0µg 43µg 5%
Fats 0.16g 2.82g 4%
Fiber 2.3g 1.3g 4%
Folate 21µg 9µg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B5 0.16mg 3%
Calories 37kcal 89kcal 3%
Saturated fat 0.027g 0.577g 3%
Calcium 43mg 18mg 3%
Iron 0.44mg 0.31mg 2%
Fructose 1.61g 0.2g 2%
Carbs 8.62g 14.65g 2%
Vitamin B6 0.1mg 0.12mg 2%
Vitamin B3 0.7mg 1.08mg 2%
Vitamin B2 0.04mg 0.015mg 2%
Monounsaturated fat 0.025g 0.72g 2%
Protein 1.08g 1.65g 1%
Manganese 0.131mg 0.098mg 1%
Potassium 305mg 286mg 1%
Vitamin E 0.3mg 0.42mg 1%
Magnesium 20mg 15mg 1%
Phosphorus 53mg 59mg 1%
Net carbs 6.32g 13.35g N/A
Sugar 4.46g 0.5g N/A
Copper 0.032mg 0.035mg 0%
Zinc 0.24mg 0.22mg 0%
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.105g N/A
Choline 14.1mg 13.4mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more WaterWater +12.3%
Contains more ProteinProtein +52.8%
Contains more FatsFats +1662.5%
Contains more CarbsCarbs +70%
Contains more OtherOther +77.5%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +2780%
Contains more Poly. FatPolyunsaturated fat +1425%

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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +430%
Contains more GlucoseGlucose +1050%
Contains more FructoseFructose +705%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +2925%
~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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.