Sweet potato vs Rutabagas - In-Depth Nutrition Comparison
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Important differences between Sweet potato and Rutabagas
- Sweet potato has more Vitamin A RAE, Copper, Vitamin B5, Vitamin B6, and Manganese, however Rutabagas has more Vitamin C.
- Sweet potato's daily need coverage for Vitamin A RAE is 79% more.
- Sweet potato has 5 times more Vitamin B5 than Rutabagas. Sweet potato has 0.8mg of Vitamin B5, while Rutabagas have 0.16mg.
The food varieties used in the comparison are Sweet potato, raw, unprepared and Rutabagas, raw.
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
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Iron
+38.6%
Contains
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Magnesium
+25%
Contains
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Potassium
+10.5%
Contains
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Zinc
+25%
Contains
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Copper
+371.9%
Contains
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Calcium
+43.3%
Contains
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Phosphorus
+12.8%
Contains
less
Sodium
-78.2%
Equal in Potassium - 305
Contains
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Iron
+38.6%
Contains
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Magnesium
+25%
Contains
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Potassium
+10.5%
Contains
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Zinc
+25%
Contains
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Copper
+371.9%
Contains
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Calcium
+43.3%
Contains
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Phosphorus
+12.8%
Contains
less
Sodium
-78.2%
Equal in Potassium - 305
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
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Vitamin A
+709250%
Contains
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Vitamin B2
+52.5%
Contains
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Vitamin B5
+400%
Contains
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Vitamin B6
+109%
Contains
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Vitamin K
+500%
Contains
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Vitamin E
+15.4%
Contains
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Vitamin C
+941.7%
Contains
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Vitamin B1
+15.4%
Contains
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Vitamin B3
+25.7%
Contains
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Folate
+90.9%
Contains
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Vitamin A
+709250%
Contains
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Vitamin B2
+52.5%
Contains
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Vitamin B5
+400%
Contains
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Vitamin B6
+109%
Contains
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Vitamin K
+500%
Contains
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Vitamin E
+15.4%
Contains
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Vitamin C
+941.7%
Contains
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Vitamin B1
+15.4%
Contains
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Vitamin B3
+25.7%
Contains
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Folate
+90.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+45.4%
Contains
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Carbs
+133.4%
Contains
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Other
+38%
Contains
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Fats
+220%
Contains
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Water
+15.7%
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
Contains
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Protein
+45.4%
Contains
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Carbs
+133.4%
Contains
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Other
+38%
Contains
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Fats
+220%
Contains
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Water
+15.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-33.3%
Contains
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Monounsaturated Fat
+2400%
Contains
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Polyunsaturated fat
+528.6%
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.025 g
Polyunsaturated fat:
0.088 g
Contains
less
Saturated Fat
-33.3%
Contains
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Monounsaturated Fat
+2400%
Contains
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Polyunsaturated fat
+528.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+3062.5%
Contains
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Sucrose
+375.5%
Contains
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Glucose
+139.6%
Contains
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Fructose
+130%
Contains
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Maltose
+∞%
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
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Starch
+3062.5%
Contains
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Sucrose
+375.5%
Contains
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Glucose
+139.6%
Contains
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Fructose
+130%
Contains
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Maltose
+∞%
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 17.12g | 6.32g |
|
| Protein | 1.57g | 1.08g |
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| Fats | 0.05g | 0.16g |
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| Carbs | 20.12g | 8.62g |
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| Calories | 86kcal | 37kcal |
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| Starch | 12.65g | 0.4g |
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| Fructose | 0.7g | 1.61g |
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| Sugar | 4.18g | 4.46g |
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| Fiber | 3g | 2.3g |
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| Calcium | 30mg | 43mg |
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| Iron | 0.61mg | 0.44mg |
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| Magnesium | 25mg | 20mg |
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| Phosphorus | 47mg | 53mg |
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| Potassium | 337mg | 305mg |
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| Sodium | 55mg | 12mg |
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| Zinc | 0.3mg | 0.24mg |
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| Copper | 0.151mg | 0.032mg |
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| Vitamin A | 14187IU | 2IU |
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| Vitamin A RAE | 709µg | 0µg |
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| Vitamin E | 0.26mg | 0.3mg |
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| Vitamin C | 2.4mg | 25mg |
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| Vitamin B1 | 0.078mg | 0.09mg |
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| Vitamin B2 | 0.061mg | 0.04mg |
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| Vitamin B3 | 0.557mg | 0.7mg |
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| Vitamin B5 | 0.8mg | 0.16mg |
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| Vitamin B6 | 0.209mg | 0.1mg |
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| Folate | 11µg | 21µg |
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| Vitamin K | 1.8µg | 0.3µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.083mg |
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| Isoleucine | 0.055mg |
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| Leucine | 0.092mg |
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| Lysine | 0.066mg |
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| Methionine | 0.029mg |
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| Phenylalanine | 0.089mg |
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| Valine | 0.086mg |
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| Histidine | 0.031mg |
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| Saturated Fat | 0.018g | 0.027g |
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| Monounsaturated Fat | 0.001g | 0.025g |
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| Polyunsaturated fat | 0.014g | 0.088g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
15%
Minerals Daily Need Coverage Score
21%
14%
Comparison summary
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 0.28g)
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 2)
Which food is cheaper?
Sweet potato is cheaper (difference - $2.3)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food contains less Sodium?
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.