Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Rutabagas vs Turnip - Health impact and Nutrition Comparison

Compare
Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on September 19, 2022
Education: Haigazian Medical University
Rutabagas
vs
Turnip

Summary

Rutabagas are richer in fiber, phosphorus, potassium, and vitamins C, B1, and B6. In comparison, turnips are richer in copper.
Turnips and rutabagas are not very different concerning their health impacts. Their main difference is in their general aspects concerning taste, size, and appearance.

Introduction

This article is a comparison between rutabagas and turnips. We will be discussing the difference between them according to their general differences, nutritional composition, and health impacts.

By the end of this article, the reader will understand the differences between rutabagas and turnips.

General differences

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


Regarding taste, turnips are closer to radish, whereas rutabagas have a sweeter profile.

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

Nutritional content comparison

We will take into consideration 100g of each.

Calories

They are very low in calories; their minor difference is not significant.

Carbs

Rutabagas are higher in carbs compared to turnips. Rutabagas contain 8.6g of carbs in comparison to turnips contain 6.4g.

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.

Fibers

Rutabagas are richer in fiber. They contain 2.3g, whereas turnips contain 1.8g.

Proteins and fats

The proteins and fats are negligible.

Vitamins

Rutabagas are richer in vitamin C, B1, and B6.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
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 and potassium. In comparison, turnips are richer in 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" 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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 12% 8% 12% 17% 9% 8% 29%
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%

Health impacts

Turnips and rutabagas are similar to one another. They impact health quite similarly. Rutabaga is slightly richer in most macronutrients, vitamins, and minerals. The active glucosinolates, isothiocyanate, flavonoids, and phenolic compounds provide their health impacts such as anticancer, antidiabetic, and antioxidative properties. (1)(2)(3)

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8360391/
  2. https://pubmed.ncbi.nlm.nih.gov/23957358/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421117/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: September 19, 2022

Infographic

Rutabagas vs Turnip 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 Turnip
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Turnip Opinion
Net carbs 6.32g 4.63g Rutabagas
Protein 1.08g 0.9g Rutabagas
Fats 0.16g 0.1g Rutabagas
Carbs 8.62g 6.43g Rutabagas
Calories 37kcal 28kcal Rutabagas
Starch 0.4g g Rutabagas
Fructose 1.61g g Rutabagas
Sugar 4.46g 3.8g Turnip
Fiber 2.3g 1.8g Rutabagas
Calcium 43mg 30mg Rutabagas
Iron 0.44mg 0.3mg Rutabagas
Magnesium 20mg 11mg Rutabagas
Phosphorus 53mg 27mg Rutabagas
Potassium 305mg 191mg Rutabagas
Sodium 12mg 67mg Rutabagas
Zinc 0.24mg 0.27mg Turnip
Copper 0.032mg 0.085mg Turnip
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg 0.03mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 25mg 21mg Rutabagas
Vitamin B1 0.09mg 0.04mg Rutabagas
Vitamin B2 0.04mg 0.03mg Rutabagas
Vitamin B3 0.7mg 0.4mg Rutabagas
Vitamin B5 0.16mg 0.2mg Turnip
Vitamin B6 0.1mg 0.09mg Rutabagas
Folate 21µg 15µg Rutabagas
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.1µg Rutabagas
Tryptophan mg 0.009mg Turnip
Threonine mg 0.025mg Turnip
Isoleucine mg 0.036mg Turnip
Leucine mg 0.033mg Turnip
Lysine mg 0.036mg Turnip
Methionine mg 0.011mg Turnip
Phenylalanine mg 0.017mg Turnip
Valine mg 0.03mg Turnip
Histidine mg 0.014mg Turnip
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.011g Turnip
Monounsaturated Fat 0.025g 0.006g Rutabagas
Polyunsaturated fat 0.088g 0.053g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Turnip
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
12
Turnip
Mineral Summary Score
14
Rutabagas
13
Turnip

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
5%
Turnip
Carbohydrates
9%
Rutabagas
6%
Turnip
Fats
1%
Rutabagas
0%
Turnip

Comparison summary

Which food is lower in Sugar?
Turnip
Turnip is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $2.5)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
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.

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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.