Rutabaga vs. Turnip — Health Impact and Nutrition Comparison

Appearance and classification

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

Rutabaga, or Swedish turnip, is a root vegetable, a form of Brassica napus. This is actually a hybrid of cabbage and turnip. Turnip, or Brassica rapa, is a white taproot grown in temperate climates around the world. 

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.

Taste and use

Regarding taste, rutabagas are closer to carrots, having a little bitter flavor and being similar to sweet carrots. While cooked, they become sweeter and taste like sweet potatoes. In contrast, turnips have a more bitter profile. They have a spicy and peppery flavor. 

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

Macronutrients

We will take into consideration 100g of each. As the chart below shows, turnip and rutabaga have similar nutrient profiles. However, turnip is slightly richer in water, while rutabaga has a higher carbohydrate content. Please, read more in the corresponding sections. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Turnip

1

Protein: 0.9 g

Fats: 0.1 g

Carbs: 6.43 g

Water: 91.87 g

Other: 0.7 g

Rutabagas

4

Protein: 1.08 g

Fats: 0.16 g

Carbs: 8.62 g

Water: 89.43 g

Other: 0.71 g

Contains more ProteinProtein	+20%
Contains more FatsFats	+60%
Contains more CarbsCarbs	+34.1%

~equal in Water ~89.43g

~equal in Other ~0.71g

Carbs

Rutabagas are higher in carbs compared to turnips. Rutabagas contains 8.6g of carbs in comparison to turnips contain 6.4g. Rutabagas are mainly richer in sugars. This is why they taste sweeter than turnips. 

Proteins and fats

The protein and fat amounts are negligible, as both are root vegetables.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Turnip

1

Saturated Fat: Sat. Fat 0.011 g

Monounsaturated Fat: Mono. Fat 0.006 g

Polyunsaturated fat: Poly. Fat 0.053 g

Rutabagas

2

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

-59.3%

Contains more Mono. FatMonounsaturated Fat	+316.7%
Contains more Poly. FatPolyunsaturated fat	+66%

Vitamins

Rutabagas are richer in all the vitamins except vitamin B5, which is present in higher amounts in turnips.

300g of rutabaga covers 94% of the DV of vitamin C.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Turnip

1

Rutabagas

10

Contains more Vitamin B5Vitamin B5

+25%

Contains more Vitamin CVitamin C	+19%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+900%
Contains more Vitamin B1Vitamin B1	+125%
Contains more Vitamin B2Vitamin B2	+33.3%
Contains more Vitamin B3Vitamin B3	+75%
Contains more Vitamin B6Vitamin B6	+11.1%
Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+40%
Contains more CholineCholine	+27%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Rutabagas are richer in phosphorus, calcium, iron, magnesium, and potassium. In comparison, turnips are richer in zinc and 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Turnip

2

Rutabagas

6

Contains more CopperCopper	+165.6%
Contains more ZincZinc	+12.5%

Contains more MagnesiumMagnesium	+81.8%
Contains more CalciumCalcium	+43.3%
Contains more PotassiumPotassium	+59.7%
Contains more IronIron	+46.7%
Contains more PhosphorusPhosphorus	+96.3%
Contains less SodiumSodium	-82.1%

~equal in Manganese ~0.131mg

~equal in Selenium ~0.7µg

Calories

They are low-calorie foods; their minor difference is not significant.

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.

Diabetes

Blood sugar control is crucial for diabetes management. Turnips are reportedly beneficial for diabetes. A study shows that turnip extract may lower blood glucose levels and increase insulin levels (1). Turnip leaf extract can be beneficial not only for sugar control but lower LDL cholesterol and triglyceride levels (2). You should consider that these are animal studies, and human studies are needed to confirm these results. 

Cancer

Turnips and rutabagas contain glucosinolates - chemicals that have significant anticancer properties. Rutabaga consumption is associated with reduced prostate and colorectal cancer risk (3) (4). 

Turnips are richer in antioxidants called anthocyanins. They are beneficial in lowering breast cancer risk (5) (6). 

Bowel health

Being high in insoluble fiber, rutabagas may be beneficial for bowel health, promoting regular and softer stool production and bowel movements. This type of fiber is also used by the gut microbiome (7). 

Inflammation

Turnips contain a chemical called arvelexin. This is an interesting compound that blocks the inflammation pathway in the human colon cells, as a study indicates (8). It blocks nitric oxide, which is a very harmful compound involved in inflammation and cell death (9) (10).