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Rutabagas vs Sweet potato - In-Depth Nutrition Comparison

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Important differences between Rutabagas and Sweet potato

  • Rutabagas have more Vitamin C, however Sweet potato have more Vitamin A, Copper, Vitamin B5, Vitamin B6, and Manganese.
  • Sweet potato's daily need coverage for Vitamin A is 79% more.
  • Rutabagas have 10 times more Vitamin C than Sweet potato. Rutabagas have 25mg of Vitamin C, while Sweet potato has 2.4mg.

The food varieties used in the comparison are Rutabagas, raw and Sweet potato, raw, unprepared.

Infographic

Rutabagas vs Sweet potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +43.3%
Contains more Phosphorus +12.8%
Contains less Sodium -78.2%
Contains more Iron +38.6%
Contains more Potassium +10.5%
Contains more Magnesium +25%
Contains more Copper +371.9%
Contains more Zinc +25%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Calcium +43.3%
Contains more Phosphorus +12.8%
Contains less Sodium -78.2%
Contains more Iron +38.6%
Contains more Potassium +10.5%
Contains more Magnesium +25%
Contains more Copper +371.9%
Contains more Zinc +25%

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
:
Contains more Vitamin C +941.7%
Contains more Vitamin E +15.4%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B3 +25.7%
Contains more Folate +90.9%
Contains more Vitamin A +709250%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B5 +400%
Contains more Vitamin B6 +109%
Contains more Vitamin K +500%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +941.7%
Contains more Vitamin E +15.4%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B3 +25.7%
Contains more Folate +90.9%
Contains more Vitamin A +709250%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B5 +400%
Contains more Vitamin B6 +109%
Contains more Vitamin K +500%

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 Sweet potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Sweet potato Opinion
Calories 37kcal 86kcal Sweet potato
Protein 1.08g 1.57g Sweet potato
Fats 0.16g 0.05g Rutabagas
Vitamin C 25mg 2.4mg Rutabagas
Net carbs 6.32g 17.12g Sweet potato
Carbs 8.62g 20.12g Sweet potato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.44mg 0.61mg Sweet potato
Calcium 43mg 30mg Rutabagas
Potassium 305mg 337mg Sweet potato
Magnesium 20mg 25mg Sweet potato
Sugar 4.46g 4.18g Sweet potato
Fiber 2.3g 3g Sweet potato
Copper 0.032mg 0.151mg Sweet potato
Zinc 0.24mg 0.3mg Sweet potato
Starch 0.4g 12.65g Sweet potato
Phosphorus 53mg 47mg Rutabagas
Sodium 12mg 55mg Rutabagas
Vitamin A 2IU 14187IU Sweet potato
Vitamin E 0.3mg 0.26mg Rutabagas
Vitamin D 0µg 0µg
Vitamin B1 0.09mg 0.078mg Rutabagas
Vitamin B2 0.04mg 0.061mg Sweet potato
Vitamin B3 0.7mg 0.557mg Rutabagas
Vitamin B5 0.16mg 0.8mg Sweet potato
Vitamin B6 0.1mg 0.209mg Sweet potato
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.8µg Sweet potato
Folate 21µg 11µg Rutabagas
Trans Fat 0g 0g
Saturated Fat 0.027g 0.018g Sweet potato
Monounsaturated Fat 0.025g 0.001g Rutabagas
Polyunsaturated fat 0.088g 0.014g Rutabagas
Tryptophan mg 0.031mg Sweet potato
Threonine mg 0.083mg Sweet potato
Isoleucine mg 0.055mg Sweet potato
Leucine mg 0.092mg Sweet potato
Lysine mg 0.066mg Sweet potato
Methionine mg 0.029mg Sweet potato
Phenylalanine mg 0.089mg Sweet potato
Valine mg 0.086mg Sweet potato
Histidine mg 0.031mg Sweet potato
Fructose 1.61g 0.7g Rutabagas

Which food is preferable for your diet?

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

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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
85
Sweet potato
Mineral Summary Score
14
Rutabagas
21
Sweet potato

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
9%
Sweet potato
Carbohydrates
9%
Rutabagas
20%
Sweet potato
Fats
1%
Rutabagas
0%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.28g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 2)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.3)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 43mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.