Rutabaga vs Radish. In-Depth Nutrition and Health Comparison
Summary
Rutabagas are richer than Radish in Vitamin C, Vitamin B3, Vitamin B1, Vitamin E, magnesium, phosphorus, and potassium. Radishes are higher in zinc and copper. Radishes are also low in sugar and have a lower GI.
Table of contents
Introduction
Radish and rutabagas are are root vegetables and are commonly used, but people often confuse these two vegetables. This article will identify their differences by focusing on their nutritional value and health impacts.
What's The Actual Difference?
Both radishes and rutabagas are root vegetables.
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 and stingy 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 rutabagas contain 2.3g of fiber.
Fats
The fat content of rutabagas and radish is negligible.
Cholesterol
Both radish and rutabaga have no cholesterol.
Protein
The protein content of rutabagas and radish is negligible.
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.
Vitamin Comparison
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
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
Infographic
Macronutrient Comparison
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.32g | 1.8g |
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| Protein | 1.08g | 0.68g |
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| Fats | 0.16g | 0.1g |
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| Carbs | 8.62g | 3.4g |
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| Calories | 37kcal | 16kcal |
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| Starch | 0.4g | 0g |
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| Fructose | 1.61g | 0.71g |
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| Sugar | 4.46g | 1.86g |
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| Fiber | 2.3g | 1.6g |
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| Calcium | 43mg | 25mg |
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| Iron | 0.44mg | 0.34mg |
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| Magnesium | 20mg | 10mg |
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| Phosphorus | 53mg | 20mg |
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| Potassium | 305mg | 233mg |
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| Sodium | 12mg | 39mg |
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| Zinc | 0.24mg | 0.28mg |
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| Copper | 0.032mg | 0.05mg |
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| Manganese | 0.131mg | 0.069mg |
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| Selenium | 0.7µg | 0.6µg |
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| Vitamin A | 2IU | 7IU |
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| Vitamin E | 0.3mg | 0mg |
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| Vitamin C | 25mg | 14.8mg |
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| Vitamin B1 | 0.09mg | 0.012mg |
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| Vitamin B2 | 0.04mg | 0.039mg |
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| Vitamin B3 | 0.7mg | 0.254mg |
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| Vitamin B5 | 0.16mg | 0.165mg |
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| Vitamin B6 | 0.1mg | 0.071mg |
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| Folate | 21µg | 25µg |
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| Vitamin K | 0.3µg | 1.3µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.023mg |
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| Isoleucine | 0.02mg |
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| Leucine | 0.031mg |
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| Lysine | 0.033mg |
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| Methionine | 0.01mg |
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| Phenylalanine | 0.036mg |
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| Valine | 0.035mg |
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| Histidine | 0.013mg |
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| Saturated Fat | 0.027g | 0.032g |
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| Monounsaturated Fat | 0.025g | 0.017g |
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| Polyunsaturated fat | 0.088g | 0.048g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
- 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.