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Rutabagas vs Radish - In-Depth Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 10, 2022
Education: Nutrition & Microbiology at YSU
Rutabagas
vs
Radish

Summary

Rutabagas are richer than Radish in Vitamin C, Vitamin B3, Vitamin B1, Vitamin E, magnesium, phosphorus, and potassium. They also are lower in sodium and saturated fats.

Radishes are higher in Vitamin A, Vitamin K, folate, zinc, and copper. Radishes are also low in sugar and have a lower GI.

Introduction

Radish and rutabagas are widely used in cooking, but people often confuse these two vegetables. This article will identify their differences by focusing on their nutritional value.

What's The Actual Difference?

Both radishes and rutabagas are root veggies. Radishes belong to the Raphanus genus, while rutabagas belong to the Cabbages genus.

The main difference between rutabagas and radish is that rutabagas are yellow and grow in cooler climates. Besides, rutabagas are larger and more bitter than radishes.

Radishes have a peppery flavor that can vary depending on how long they were left to grow in the ground.

Nutrition

In this section, we will look into the specific difference between the nutrients of rutabagas and radishes. At the bottom of this page, you can find nutrition infographics that visually show the differences in nutrition.

Carbs

Rutabagas and radishes contain a low amount of carbs. Radishes have 3.4g of carbs per 100g, whereas rutabagas contain 8.62g of carbs per 100g.

Radish contains 1.6g of fiber and 1.8g of net carbs, while nectarine has 2.3g of fiber and 6.32g of net carbs per 100g.

Fats

Both radish and rutabaga contain tiny amounts of fats.

Cholesterol

Both radish and rutabaga have no cholesterol.

Protein

Both vegetables contain tiny amounts of protein.

Vitamins

Rutabagas are richer in Vitamin C, Vitamin B1, Vitamin B1, Vitamin B3, Vitamin E, and Vitamin B6. The amount of Vitamin B1 is 6 times higher in rutabagas.

On the other hand, radishes contain three times more Vitamin K and more Vitamin A and folate.

These vegetables have no Vitamin D and Vitamin B12.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Radish
Contains more Vitamin E +∞%
Contains more Vitamin C +68.9%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +175.6%
Contains more Vitamin B6 +40.8%
Contains more Vitamin A +250%
Contains more Folate +19%
Contains more Vitamin K +333.3%
Equal in Vitamin B2 - 0.039
Equal in Vitamin B5 - 0.165
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 50% 3% 9% 5% 10% 17% 19% 0% 4%
Contains more Vitamin E +∞%
Contains more Vitamin C +68.9%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +175.6%
Contains more Vitamin B6 +40.8%
Contains more Vitamin A +250%
Contains more Folate +19%
Contains more Vitamin K +333.3%
Equal in Vitamin B2 - 0.039
Equal in Vitamin B5 - 0.165

Minerals

In general, rutabagas are relatively higher in minerals than radishes. Rutabagas have more iron, magnesium, phosphorus, calcium, and potassium and less sodium, whereas radishes contain more zinc and copper.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +72%
Contains more Iron +29.4%
Contains more Magnesium +100%
Contains more Phosphorus +165%
Contains more Potassium +30.9%
Contains less Sodium -69.2%
Contains more Zinc +16.7%
Contains more Copper +56.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 13% 8% 9% 21% 6% 8% 17%
Contains more Calcium +72%
Contains more Iron +29.4%
Contains more Magnesium +100%
Contains more Phosphorus +165%
Contains more Potassium +30.9%
Contains less Sodium -69.2%
Contains more Zinc +16.7%
Contains more Copper +56.3%

Calories

Radish has 16 calories per 100 g, and rutabaga has 37 calories per 100 g. Both are considered low-calorie foods.

Health Impact

The nutritional values are presented for raw rutabagas and raw radishes.

Cardiovascular Health

Rutabagas are high in potassium. Research confirms that a diet high in potassium tends to have a lower risk of stroke, high blood pressure, and heart disease [1].

Radishes are high in antioxidants and minerals such as calcium and potassium, which may help to lower blood pressure and the risk of heart disease. These vegetables are also high in natural nitrates, which help with blood flow [2].

Diabetes

Radishes are low-calorie, low-GI, and high-fiber vegetables that contain chemical compounds that help regulate blood sugar levels, such as glucosinolate and isothiocyanate. Consuming radishes boosts the body's natural production of adiponectin. Increased levels of this hormone may protect against insulin resistance. Radishes also have coenzyme Q10, an antioxidant that aids in preventing diabetes [3].

Cancer

Radishes and other cruciferous vegetables can help prevent cancer. Radishes and rutabagas both contain phytochemicals and anthocyanins, which are anti-carcinogenic. They are high in sulforaphane, which has been shown in studies to be effective in the treatment of breast, colon, prostate, and ovarian cancers. The study [4] found that radish root extract contains several types of isothiocyanates, which cause cell death in some cancer cell lines.

Side Effects

Rutabagas and radishes are thought to be relatively safe vegetables, but they may not be suitable for people who have gallstones. Goitrogenic foods can impair thyroid function by inhibiting thyroid hormone synthesis, resulting in gland enlargement.

Both of these foods are goitrogenic. Cooking and increasing selenium intake can reduce the risk of adverse effects in people with impaired thyroid function [5].

References

  1. https://pubmed.ncbi.nlm.nih.gov/23558164/
  2. https://pubmed.ncbi.nlm.nih.gov/21593509/
  3. https://pubmed.ncbi.nlm.nih.gov/28906451/
  4. https://pubmed.ncbi.nlm.nih.gov/27174619/
  5. https://link.springer.com/article/10.1007/s00394-012-0397-2
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 10, 2022

Infographic

Rutabagas vs Radish infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rutabagas Radish
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Radish Opinion
Net carbs 6.32g 1.8g Rutabagas
Protein 1.08g 0.68g Rutabagas
Fats 0.16g 0.1g Rutabagas
Carbs 8.62g 3.4g Rutabagas
Calories 37kcal 16kcal Rutabagas
Starch 0.4g 0g Rutabagas
Fructose 1.61g 0.71g Rutabagas
Sugar 4.46g 1.86g Radish
Fiber 2.3g 1.6g Rutabagas
Calcium 43mg 25mg Rutabagas
Iron 0.44mg 0.34mg Rutabagas
Magnesium 20mg 10mg Rutabagas
Phosphorus 53mg 20mg Rutabagas
Potassium 305mg 233mg Rutabagas
Sodium 12mg 39mg Rutabagas
Zinc 0.24mg 0.28mg Radish
Copper 0.032mg 0.05mg Radish
Vitamin A 2IU 7IU Radish
Vitamin E 0.3mg 0mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 25mg 14.8mg Rutabagas
Vitamin B1 0.09mg 0.012mg Rutabagas
Vitamin B2 0.04mg 0.039mg Rutabagas
Vitamin B3 0.7mg 0.254mg Rutabagas
Vitamin B5 0.16mg 0.165mg Radish
Vitamin B6 0.1mg 0.071mg Rutabagas
Folate 21µg 25µg Radish
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.3µg Radish
Tryptophan mg 0.009mg Radish
Threonine mg 0.023mg Radish
Isoleucine mg 0.02mg Radish
Leucine mg 0.031mg Radish
Lysine mg 0.033mg Radish
Methionine mg 0.01mg Radish
Phenylalanine mg 0.036mg Radish
Valine mg 0.035mg Radish
Histidine mg 0.013mg Radish
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.032g Rutabagas
Monounsaturated Fat 0.025g 0.017g Rutabagas
Polyunsaturated fat 0.088g 0.048g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Radish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Rutabagas
10
Radish
Mineral Summary Score
14
Rutabagas
11
Radish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Rutabagas
4%
Radish
Carbohydrates
9%
Rutabagas
3%
Radish
Fats
1%
Rutabagas
0%
Radish

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.005g)
Which food is lower in Sugar?
Radish
Radish is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Radish
Radish is lower in glycemic index (difference - 40)
Which food is cheaper?
Radish
Radish is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Radish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169276/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.