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  6. Winter squash vs. Rutabagas

Winter squash vs. Rutabagas — In-Depth Nutrition Comparison

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How are winter squash and rutabagas different?

  • Winter squash is higher in vitamin A and copper; however, rutabagas are richer in vitamin C and vitamin B1.
  • Daily need coverage for vitamin A for winter squash is 104% higher.
  • Winter squash contains 3 times more copper than rutabagas. While winter squash contains 0.082mg of copper, rutabagas contain only 0.032mg.
  • Winter squash has a lower glycemic index (13) than rutabagas (72).

Squash, winter, all varieties, cooked, baked, without salt and Rutabagas, raw are the varieties used in this article.

Infographic

Winter squash 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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 CopperCopper +156.3%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +42.7%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +95.5%
Contains more PotassiumPotassium +26.6%
Contains more PhosphorusPhosphorus +178.9%
Contains more SeleniumSelenium +75%
~equal in Iron ~0.44mg
~equal in Zinc ~0.24mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 B2Vitamin B2 +67.5%
Contains more Vitamin B5Vitamin B5 +46.3%
Contains more Vitamin B6Vitamin B6 +61%
Contains more Vitamin KVitamin K +1366.7%
Contains more Vitamin CVitamin C +160.4%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +462.5%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more CholineCholine +33%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~21µg

All nutrients comparison - raw data values

Nutrient Winter squash Rutabagas DV% diff.
Vitamin A 261µg 0µg 29%
Vitamin C 9.6mg 25mg 17%
Vitamin B1 0.016mg 0.09mg 6%
Copper 0.082mg 0.032mg 6%
Vitamin B6 0.161mg 0.1mg 5%
Phosphorus 19mg 53mg 5%
Vitamin K 4.4µg 0.3µg 3%
Fiber 2.8g 2.3g 2%
Vitamin B2 0.067mg 0.04mg 2%
Manganese 0.187mg 0.131mg 2%
Fructose 1.61g 2%
Calcium 22mg 43mg 2%
Potassium 241mg 305mg 2%
Magnesium 13mg 20mg 2%
Choline 10.6mg 14.1mg 1%
Vitamin B5 0.234mg 0.16mg 1%
Vitamin B3 0.495mg 0.7mg 1%
Vitamin E 0.12mg 0.3mg 1%
Selenium 0.4µg 0.7µg 1%
Calories 37kcal 37kcal 0%
Protein 0.89g 1.08g 0%
Fats 0.35g 0.16g 0%
Carbs 8.85g 8.62g 0%
Net carbs 6.05g 6.32g N/A
Iron 0.44mg 0.44mg 0%
Sugar 3.3g 4.46g N/A
Zinc 0.22mg 0.24mg 0%
Starch 0.4g 0%
Sodium 1mg 12mg 0%
Folate 20µg 21µg 0%
Saturated fat 0.072g 0.027g 0%
Monounsaturated fat 0.026g 0.025g 0%
Polyunsaturated fat 0.147g 0.088g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.035mg 0%
Leucine 0.05mg 0%
Lysine 0.033mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.035mg 0%
Valine 0.038mg 0%
Histidine 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 FatsFats +118.8%
Contains more ProteinProtein +21.3%
~equal in Carbs ~8.62g
~equal in Water ~89.43g
~equal in Other ~0.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 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 +67%
Contains less Sat. FatSaturated fat -62.5%
~equal in Monounsaturated fat ~0.025g

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.