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  6. Corn vs. Rutabagas

Corn vs. Rutabagas — In-Depth Nutrition Comparison

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Summary of differences between corn and rutabagas

  • Corn has more vitamin B5, vitamin B3, and protein; however, rutabagas are higher in vitamin C.
  • Rutabagas cover your daily need for vitamin C 22% more than corn.
  • Corn has 5 times more vitamin B5 than rutabagas. While corn has 0.792mg of vitamin B5, rutabagas have only 0.16mg.
  • The glycemic index of rutabagas is higher.

These are the specific foods used in this comparison Corn, sweet, yellow, cooked, boiled, drained, without salt and Rutabagas, raw.

Infographic

Corn vs Rutabagas infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Corn
Corn
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 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 +30%
Contains more CopperCopper +53.1%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +45.3%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +27.5%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +39.9%
Contains more SeleniumSelenium +250%
~equal in Iron ~0.44mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Corn
Corn
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 83% 0% 0% 6% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B3Vitamin B3 +140.4%
Contains more Vitamin B5Vitamin B5 +395%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin CVitamin C +354.5%
Contains more Vitamin EVitamin E +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~21µg

All nutrients comparison - raw data values

Nutrient Corn Rutabagas DV% diff.
Vitamin C 5.5mg 25mg 22%
Vitamin B5 0.792mg 0.16mg 13%
Vitamin B3 1.683mg 0.7mg 6%
Protein 3.41g 1.08g 5%
Carbs 20.98g 8.62g 4%
Calcium 3mg 43mg 4%
Calories 96kcal 37kcal 3%
Potassium 218mg 305mg 3%
Zinc 0.62mg 0.24mg 3%
Starch 7.17g 0.4g 3%
Phosphorus 77mg 53mg 3%
Vitamin B6 0.139mg 0.1mg 3%
Choline 29.1mg 14.1mg 3%
Polyunsaturated fat 0.603g 0.088g 3%
Fats 1.5g 0.16g 2%
Copper 0.049mg 0.032mg 2%
Manganese 0.167mg 0.131mg 2%
Magnesium 26mg 20mg 1%
Vitamin A 13µg 0µg 1%
Vitamin E 0.09mg 0.3mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B2 0.057mg 0.04mg 1%
Folate 23µg 21µg 1%
Saturated fat 0.197g 0.027g 1%
Monounsaturated fat 0.374g 0.025g 1%
Fructose 0.79g 1.61g 1%
Protein per 100 calories 3.6g 2.9g N/A
Calories per 10 g protein 282kcal 343kcal N/A
Weight per 100 calories 104g 270g N/A
Net carbs 18.58g 6.32g N/A
Iron 0.45mg 0.44mg 0%
Sugar 4.54g 4.46g N/A
Fiber 2.4g 2.3g 0%
Sodium 1mg 12mg 0%
Vitamin B1 0.093mg 0.09mg 0%
Vitamin K 0.4µg 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.133mg 0%
Isoleucine 0.133mg 0%
Leucine 0.358mg 0%
Lysine 0.141mg 0%
Methionine 0.069mg 0%
Phenylalanine 0.155mg 0%
Valine 0.191mg 0%
Histidine 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 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 ProteinProtein +215.7%
Contains more FatsFats +837.5%
Contains more CarbsCarbs +143.4%
Contains more WaterWater +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 Mono. FatMonounsaturated fat +1396%
Contains more Poly. FatPolyunsaturated fat +585.2%
Contains less Sat. FatSaturated fat -86.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
Corn
3
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 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 +1692.5%
Contains more SucroseSucrose +417%
Contains more MaltoseMaltose +750%
Contains more GlucoseGlucose +173.8%
Contains more FructoseFructose +103.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.