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Spinach raw vs. Rutabagas — In-Depth Nutrition Comparison

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Important differences between spinach raw and rutabagas

  • Rutabagas have less vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin B2, copper, and potassium.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • Spinach raw has 4689 times more vitamin A than rutabagas. Spinach raw has 9377IU of vitamin A, while rutabagas have 2IU.
  • Rutabagas have a higher glycemic index than spinach raw.

The food varieties used in the comparison are Spinach, raw and Rutabagas, raw.

Infographic

Spinach raw vs Rutabagas 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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%
Contains more MagnesiumMagnesium +295%
Contains more CalciumCalcium +130.2%
Contains more PotassiumPotassium +83%
Contains more IronIron +515.9%
Contains more CopperCopper +306.3%
Contains more ZincZinc +120.8%
Contains more ManganeseManganese +584.7%
Contains more SeleniumSelenium +42.9%
Contains less SodiumSodium -84.8%
~equal in Phosphorus ~53mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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%
Contains more Vitamin CVitamin C +12.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +576.7%
Contains more Vitamin B2Vitamin B2 +372.5%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin KVitamin K +160866.7%
Contains more FolateFolate +823.8%
Contains more CholineCholine +36.9%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B5Vitamin B5 +146.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +164.8%
Contains more FatsFats +143.8%
Contains more OtherOther +142.3%
Contains more CarbsCarbs +137.5%
~equal in Water ~89.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Poly. FatPolyunsaturated fat +87.5%
Contains less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +150%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +657.1%
Contains more GlucoseGlucose +1990.9%
Contains more FructoseFructose +973.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Rutabagas
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Rutabagas DV% diff.
Vitamin K 482.9µg 0.3µg 402%
Vitamin A 469µg 0µg 52%
Folate 194µg 21µg 43%
Manganese 0.897mg 0.131mg 33%
Iron 2.71mg 0.44mg 28%
Magnesium 79mg 20mg 14%
Vitamin E 2.03mg 0.3mg 12%
Copper 0.13mg 0.032mg 11%
Vitamin B2 0.189mg 0.04mg 11%
Potassium 558mg 305mg 7%
Vitamin B6 0.195mg 0.1mg 7%
Calcium 99mg 43mg 6%
Protein 2.86g 1.08g 4%
Zinc 0.53mg 0.24mg 3%
Sodium 79mg 12mg 3%
Vitamin C 28.1mg 25mg 3%
Carbs 3.63g 8.62g 2%
Vitamin B5 0.065mg 0.16mg 2%
Fructose 0.15g 1.61g 2%
Choline 19.3mg 14.1mg 1%
Polyunsaturated fat 0.165g 0.088g 1%
Calories 23kcal 37kcal 1%
Selenium 1µg 0.7µg 1%
Vitamin B1 0.078mg 0.09mg 1%
Phosphorus 49mg 53mg 1%
Fats 0.39g 0.16g 0%
Net carbs 1.43g 6.32g N/A
Sugar 0.42g 4.46g N/A
Fiber 2.2g 2.3g 0%
Starch 0.4g 0%
Vitamin B3 0.724mg 0.7mg 0%
Saturated fat 0.063g 0.027g 0%
Monounsaturated fat 0.01g 0.025g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
Spinach raw
15%
Rutabagas
Minerals Daily Need Coverage Score
45%
Spinach raw
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.04g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 40)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.3)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.036g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.