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  6. Rutabagas vs. Salsify

Rutabagas vs. Salsify — In-Depth Nutrition Comparison

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Summary of differences between rutabagas and salsify

  • Rutabagas have more vitamin C; however, salsify is higher in vitamin B2 and vitamin B6.
  • Rutabagas cover your daily need for vitamin C, 23% more than salsify.

These are the specific foods used in this comparison Rutabagas, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Rutabagas vs Salsify 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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +16.7%
Contains more IronIron +25%
Contains more CopperCopper +118.8%
Contains more ZincZinc +25%
Contains more ManganeseManganese +60.3%
~equal in Magnesium ~18mg
~equal in Calcium ~47mg
~equal in Potassium ~283mg
~equal in Phosphorus ~56mg

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 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
Contains more Vitamin CVitamin C +443.5%
Contains more Vitamin EVitamin E +57.9%
Contains more Vitamin B1Vitamin B1 +60.7%
Contains more Vitamin B3Vitamin B3 +78.6%
Contains more FolateFolate +40%
Contains more Vitamin B2Vitamin B2 +332.5%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B6Vitamin B6 +118%
Contains more CholineCholine +83.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Rutabagas Salsify DV% diff.
Vitamin C 25mg 4.6mg 23%
Vitamin B2 0.04mg 0.173mg 10%
Vitamin B6 0.1mg 0.218mg 9%
Copper 0.032mg 0.07mg 4%
Protein 1.08g 2.73g 3%
Vitamin B1 0.09mg 0.056mg 3%
Manganese 0.131mg 0.21mg 3%
Fiber 2.3g 3.1g 3%
Calories 37kcal 68kcal 2%
Choline 14.1mg 25.9mg 2%
Folate 21µg 15µg 2%
Vitamin B5 0.16mg 0.276mg 2%
Vitamin B3 0.7mg 0.392mg 2%
Fructose 1.61g 2%
Carbs 8.62g 15.36g 2%
Zinc 0.24mg 0.3mg 1%
Vitamin E 0.3mg 0.19mg 1%
Iron 0.44mg 0.55mg 1%
Potassium 305mg 283mg 1%
Fats 0.16g 0.17g 0%
Net carbs 6.32g 12.26g N/A
Magnesium 20mg 18mg 0%
Calcium 43mg 47mg 0%
Sugar 4.46g 2.9g N/A
Starch 0.4g 0%
Phosphorus 53mg 56mg 0%
Sodium 12mg 16mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin K 0.3µg 0.3µg 0%
Saturated fat 0.027g 0.041g 0%
Monounsaturated fat 0.025g 0.003g 0%
Polyunsaturated fat 0.088g 0.074g 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
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more ProteinProtein +152.8%
Contains more CarbsCarbs +78.2%
~equal in Fats ~0.17g
~equal in Water ~81g
~equal in Other ~0.74g

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
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -34.1%
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +18.9%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.