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  6. Rutabagas vs. Orange

Rutabagas vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between rutabagas and oranges

  • Rutabagas have more phosphorus; however, oranges are higher in vitamin C.
  • Oranges cover your daily vitamin C needs 31% more than rutabagas.
  • Oranges contain 4 times less phosphorus than rutabagas. Rutabagas contain 53mg of phosphorus, while oranges contain 14mg.
  • Rutabagas have less sugar.
  • The glycemic index of rutabagas is higher.

Food varieties used in this article are Rutabagas, raw and Oranges, raw, all commercial varieties.

Infographic

Rutabagas vs Orange 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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +68.5%
Contains more IronIron +340%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +278.6%
Contains more ManganeseManganese +424%
Contains more SeleniumSelenium +40%
Contains more CopperCopper +40.6%
Contains less SodiumSodium -100%
~equal in Calcium ~40mg

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%
Orange
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B3Vitamin B3 +148.2%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +67.9%
Contains more Vitamin CVitamin C +112.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +56.3%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Orange DV% diff.
Vitamin C 25mg 53.2mg 31%
Phosphorus 53mg 14mg 6%
Manganese 0.131mg 0.025mg 5%
Potassium 305mg 181mg 4%
Iron 0.44mg 0.1mg 4%
Vitamin B6 0.1mg 0.06mg 3%
Vitamin B3 0.7mg 0.282mg 3%
Fructose 1.61g 2%
Folate 21µg 30µg 2%
Magnesium 20mg 10mg 2%
Vitamin B5 0.16mg 0.25mg 2%
Zinc 0.24mg 0.07mg 2%
Choline 14.1mg 8.4mg 1%
Vitamin E 0.3mg 0.18mg 1%
Vitamin A 0µg 11µg 1%
Calories 37kcal 47kcal 1%
Sodium 12mg 0mg 1%
Copper 0.032mg 0.045mg 1%
Carbs 8.62g 11.75g 1%
Protein 1.08g 0.94g 0%
Fats 0.16g 0.12g 0%
Net carbs 6.32g 9.35g N/A
Calcium 43mg 40mg 0%
Sugar 4.46g 9.35g N/A
Fiber 2.3g 2.4g 0%
Starch 0.4g 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B1 0.09mg 0.087mg 0%
Vitamin B2 0.04mg 0.04mg 0%
Vitamin K 0.3µg 0µg 0%
Saturated fat 0.027g 0.015g 0%
Monounsaturated fat 0.025g 0.023g 0%
Polyunsaturated fat 0.088g 0.025g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +14.9%
Contains more FatsFats +33.3%
Contains more OtherOther +61.4%
Contains more CarbsCarbs +36.3%
~equal in Water ~86.75g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +252%
Contains less Sat. FatSaturated fat -44.4%
~equal in Monounsaturated fat ~0.023g

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.