Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sweet potato vs. Rutabagas — In-Depth Nutrition Comparison

Compare

Summary of differences between sweet potatoes and rutabagas

  • Sweet potatoes have more vitamin A, manganese, vitamin B5, copper, vitamin B6, vitamin B2, and potassium; however, rutabagas are higher in vitamin C.
  • Sweet potatoes cover your daily need for vitamin A, 384% more than rutabagas.
  • Sweet potatoes have 6 times more vitamin B5 than rutabagas. While sweet potatoes have 0.884mg of vitamin B5, rutabagas have only 0.16mg.

These are the specific foods used in this comparison Sweet potato, cooked, baked in skin, flesh, without salt and Rutabagas, raw.

Infographic

Sweet potato 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
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 +35%
Contains more PotassiumPotassium +55.7%
Contains more IronIron +56.8%
Contains more CopperCopper +403.1%
Contains more ZincZinc +33.3%
Contains more ManganeseManganese +279.4%
Contains more CalciumCalcium +13.2%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +250%
~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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +136.7%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +112.4%
Contains more Vitamin B5Vitamin B5 +452.5%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin KVitamin K +666.7%
Contains more Vitamin CVitamin C +27.6%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.1mg

All nutrients comparison - raw data values

Nutrient Sweet potato Rutabagas DV% diff.
Vitamin A 961µg 0µg 107%
Manganese 0.497mg 0.131mg 16%
Vitamin B6 0.286mg 0.1mg 14%
Vitamin B5 0.884mg 0.16mg 14%
Copper 0.161mg 0.032mg 14%
Vitamin C 19.6mg 25mg 6%
Vitamin B3 1.487mg 0.7mg 5%
Vitamin B2 0.106mg 0.04mg 5%
Potassium 475mg 305mg 5%
Folate 6µg 21µg 4%
Carbs 20.71g 8.62g 4%
Fiber 3.3g 2.3g 4%
Calories 90kcal 37kcal 3%
Iron 0.69mg 0.44mg 3%
Starch 7.05g 0.4g 3%
Vitamin E 0.71mg 0.3mg 3%
Magnesium 27mg 20mg 2%
Protein 2.01g 1.08g 2%
Vitamin K 2.3µg 0.3µg 2%
Vitamin B1 0.107mg 0.09mg 1%
Selenium 0.2µg 0.7µg 1%
Calcium 38mg 43mg 1%
Sodium 36mg 12mg 1%
Fructose 0.5g 1.61g 1%
Zinc 0.32mg 0.24mg 1%
Fats 0.15g 0.16g 0%
Net carbs 17.41g 6.32g N/A
Sugar 6.48g 4.46g N/A
Phosphorus 54mg 53mg 0%
Choline 13.1mg 14.1mg 0%
Saturated fat 0.052g 0.027g 0%
Monounsaturated fat 0.002g 0.025g 0%
Polyunsaturated fat 0.092g 0.088g 0%
Tryptophan 0.04mg 0%
Threonine 0.107mg 0%
Isoleucine 0.07mg 0%
Leucine 0.118mg 0%
Lysine 0.084mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.114mg 0%
Valine 0.11mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +86.1%
Contains more CarbsCarbs +140.3%
Contains more OtherOther +90.1%
Contains more WaterWater +18%
~equal in Fats ~0.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 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 less Sat. FatSaturated fat -48.1%
Contains more Mono. FatMonounsaturated fat +1150%
~equal in Polyunsaturated fat ~0.088g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 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 StarchStarch +1662.5%
Contains more SucroseSucrose +330.2%
Contains more MaltoseMaltose +15500%
Contains more GlucoseGlucose +303.5%
Contains more FructoseFructose +222%
~equal in Lactose ~0g
~equal in Galactose ~0g

People also compare

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.