Rutabaga vs. Turnip — Health Impact and Nutrition Comparison

Appearance and classification

Rutabagas and turnips are somehow similar to one another. However, differences do exist between them. 

Rutabaga, or Swedish turnip, is a root vegetable, a form of Brassica napus. This is actually a hybrid of cabbage and turnip. Turnip, or Brassica rapa, is a white taproot grown in temperate climates around the world. 

Rutabagas are larger and have a darker brown color and some white and purple. In comparison, turnips are small and have a distinctive white and purple color.

Taste and use

Regarding taste, rutabagas are closer to carrots, having a little bitter flavor and being similar to sweet carrots. While cooked, they become sweeter and taste like sweet potatoes. In contrast, turnips have a more bitter profile. They have a spicy and peppery flavor. 

For their usage, turnips and rutabagas can be used interchangeably. They can replace carrots and potatoes in mashed or roasted forms.

Macronutrients

We will take into consideration 100g of each. As the chart below shows, turnip and rutabaga have similar nutrient profiles. However, turnip is slightly richer in water, while rutabaga has a higher carbohydrate content. Please, read more in the corresponding sections. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Rutabagas

4

:

1

Turnip

Contains more Protein +20%

Contains more Fats +60%

Contains more Carbs +34.1%

Equal in Water - 91.87

Equal in Other - 0.7

Rutabagas

Protein: 1.08 g

Fats: 0.16 g

Carbs: 8.62 g

Water: 89.43 g

Other: 0.71 g

Turnip

Protein: 0.9 g

Fats: 0.1 g

Carbs: 6.43 g

Water: 91.87 g

Other: 0.7 g

Contains more Protein +20%

Contains more Fats +60%

Contains more Carbs +34.1%

Equal in Water - 91.87

Equal in Other - 0.7

Carbs

Rutabagas are higher in carbs compared to turnips. Rutabagas contains 8.6g of carbs in comparison to turnips contain 6.4g. Rutabagas are mainly richer in sugars. This is why they taste sweeter than turnips. 

Proteins and fats

The protein and fat amounts are negligible, as both are root vegetables.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Rutabagas

2

:

1

Turnip

Contains more Monounsaturated Fat +316.7%

Contains more Polyunsaturated fat +66%

Contains less Saturated Fat -59.3%

Rutabagas

Saturated Fat: 0.027 g

Monounsaturated Fat: 0.025 g

Polyunsaturated fat: 0.088 g

Turnip

Saturated Fat: 0.011 g

Monounsaturated Fat: 0.006 g

Polyunsaturated fat: 0.053 g

Contains more Monounsaturated Fat +316.7%

Contains more Polyunsaturated fat +66%

Contains less Saturated Fat -59.3%

Vitamins

Rutabagas are richer in all the vitamins except vitamin B5, which is present in higher amounts in turnips.

300g of rutabaga covers 94% of the DV of vitamin C.

In the diagram below, we can visualize the difference between their vitamin distributions.

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.

Rutabagas

9

:

1

Turnip

Contains more Vitamin A +∞%

Contains more Vitamin E +900%

Contains more Vitamin C +19%

Contains more Vitamin B1 +125%

Contains more Vitamin B2 +33.3%

Contains more Vitamin B3 +75%

Contains more Vitamin B6 +11.1%

Contains more Folate +40%

Contains more Vitamin K +200%

Contains more Vitamin B5 +25%

Equal in Vitamin B6 - 0.09

Rutabagas

Turnip

Contains more Vitamin A +∞%

Contains more Vitamin E +900%

Contains more Vitamin C +19%

Contains more Vitamin B1 +125%

Contains more Vitamin B2 +33.3%

Contains more Vitamin B3 +75%

Contains more Vitamin B6 +11.1%

Contains more Folate +40%

Contains more Vitamin K +200%

Contains more Vitamin B5 +25%

Equal in Vitamin B6 - 0.09

Minerals

Rutabagas are richer in phosphorus, calcium, iron, magnesium, and potassium. In comparison, turnips are richer in zinc and copper.

In the diagram below, we can visualize the difference between their mineral distributions.

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.

Rutabagas

6

:

3

Turnip

Contains more Calcium +43.3%

Contains more Iron +46.7%

Contains more Magnesium +81.8%

Contains more Phosphorus +96.3%

Contains more Potassium +59.7%

Contains less Sodium -82.1%

Contains more Zinc +12.5%

Contains more Copper +165.6%

Equal in Manganese - 0.134

Equal in Selenium - 0.7

Rutabagas

Turnip

Contains more Calcium +43.3%

Contains more Iron +46.7%

Contains more Magnesium +81.8%

Contains more Phosphorus +96.3%

Contains more Potassium +59.7%

Contains less Sodium -82.1%

Contains more Zinc +12.5%

Contains more Copper +165.6%

Equal in Manganese - 0.134

Equal in Selenium - 0.7

Calories

They are low-calorie foods; their minor difference is not significant.

Glycemic index

Both are classified as high glycemic index foods. Rutabagas have a glycemic index of 72, whereas turnips have a glycemic index of 73.

Diabetes

Blood sugar control is crucial for diabetes management. Turnips are reportedly beneficial for diabetes. A study shows that turnip extract may lower blood glucose levels and increase insulin levels (1). Turnip leaf extract can be beneficial not only for sugar control but lower LDL cholesterol and triglyceride levels (2). You should consider that these are animal studies, and human studies are needed to confirm these results. 

Cancer

Turnips and rutabagas contain glucosinolates - chemicals that have significant anticancer properties. Rutabaga consumption is associated with reduced prostate and colorectal cancer risk (3) (4). 

Turnips are richer in antioxidants called anthocyanins. They are beneficial in lowering breast cancer risk (5) (6). 

Bowel health

Being high in insoluble fiber, rutabagas may be beneficial for bowel health, promoting regular and softer stool production and bowel movements. This type of fiber is also used by the gut microbiome (7). 

Inflammation

Turnips contain a chemical called arvelexin. This is an interesting compound that blocks the inflammation pathway in the human colon cells, as a study indicates (8). It blocks nitric oxide, which is a very harmful compound involved in inflammation and cell death (9) (10).