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Rutabagas vs Zucchini - In-Depth Nutrition Comparison

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Important differences between Rutabagas and Zucchini

  • Zucchini has less Vitamin C, and Fiber.
  • Rutabagas have 3 times more Calcium than Zucchini. Rutabagas have 43mg of Calcium, while Zucchini has 16mg.
  • Zucchini is lower in Sugar.

The food varieties used in the comparison are Rutabagas, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Rutabagas vs Zucchini infographic
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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 Iron +18.9%
Contains more Calcium +168.8%
Contains more Potassium +16.9%
Contains more Magnesium +11.1%
Contains more Phosphorus +39.5%
Contains more Copper +65.6%
Contains more Zinc +33.3%
Contains less Sodium -33.3%
Equal in Magnesium - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +18.9%
Contains more Calcium +168.8%
Contains more Potassium +16.9%
Contains more Magnesium +11.1%
Contains more Phosphorus +39.5%
Contains more Copper +65.6%
Contains more Zinc +33.3%
Contains less Sodium -33.3%
Equal in Magnesium - 18

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 +39.7%
Contains more Vitamin E +150%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +55.2%
Contains more Vitamin A +9900%
Contains more Vitamin B2 +135%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +63%
Contains more Vitamin K +1333.3%
Contains more Folate +14.3%
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin C +39.7%
Contains more Vitamin E +150%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +55.2%
Contains more Vitamin A +9900%
Contains more Vitamin B2 +135%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +63%
Contains more Vitamin K +1333.3%
Contains more Folate +14.3%

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
16
Zucchini
Mineral Summary Score
14
Rutabagas
12
Zucchini

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
7%
Zucchini
Carbohydrates
9%
Rutabagas
3%
Zucchini
Fats
1%
Rutabagas
1%
Zucchini

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 57)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.1)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.057g)
Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Rutabagas Zucchini Opinion
Calories 37 17 Rutabagas
Protein 1.08 1.21 Zucchini
Fats 0.16 0.32 Zucchini
Vitamin C 25 17.9 Rutabagas
Carbs 8.62 3.11 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.44 0.37 Rutabagas
Calcium 43 16 Rutabagas
Potassium 305 261 Rutabagas
Magnesium 20 18 Rutabagas
Sugar 4.46 2.5 Zucchini
Fiber 2.3 1 Rutabagas
Copper 0.032 0.053 Zucchini
Zinc 0.24 0.32 Zucchini
Starch 0.4 0 Rutabagas
Phosphorus 53 38 Rutabagas
Sodium 12 8 Zucchini
Vitamin A 2 200 Zucchini
Vitamin E 0.3 0.12 Rutabagas
Vitamin D 0 0
Vitamin B1 0.09 0.045 Rutabagas
Vitamin B2 0.04 0.094 Zucchini
Vitamin B3 0.7 0.451 Rutabagas
Vitamin B5 0.16 0.204 Zucchini
Vitamin B6 0.1 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 0.3 4.3 Zucchini
Folate 21 24 Zucchini
Trans Fat 0 0
Saturated Fat 0.027 0.084 Rutabagas
Monounsaturated Fat 0.025 0.011 Rutabagas
Polyunsaturated fat 0.088 0.091 Zucchini
Tryptophan 0.01 Zucchini
Threonine 0.029 Zucchini
Isoleucine 0.044 Zucchini
Leucine 0.071 Zucchini
Lysine 0.067 Zucchini
Methionine 0.018 Zucchini
Phenylalanine 0.043 Zucchini
Valine 0.054 Zucchini
Histidine 0.026 Zucchini
Fructose 1.61 1.38 Rutabagas

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.