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  6. Russet potato raw vs. Rutabagas

Russet potato raw vs. Rutabagas — In-Depth Nutrition Comparison

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How are russet potato raw and rutabagas different?

  • Russet potato raw is richer in vitamin B6, copper, and iron, while rutabagas are higher in vitamin C.
  • Rutabagas cover your daily need for vitamin C, 21% more than russet potato raw.
  • Russet potato raw contains 3 times more vitamin B6 than rutabagas. Russet potato raw contains 0.345mg of vitamin B6, while rutabagas contain 0.1mg.
  • Russet potato raw is lower in sugar.

Potatoes, russet, flesh, and skin, raw and Rutabagas, raw types were used in this article.

Infographic

Russet potato raw 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 16% 3.9% 37% 32% 34% 7.9% 24% 0.65% 20% 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 MagnesiumMagnesium +15%
Contains more PotassiumPotassium +36.7%
Contains more IronIron +95.5%
Contains more CopperCopper +221.9%
Contains more ZincZinc +20.8%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +19.8%
Contains more CalciumCalcium +230.8%
Contains more SeleniumSelenium +75%
~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 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 19% 0% 0% 0.2% 21% 7.6% 19% 18% 80% 0% 4.5% 11%
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 B3Vitamin B3 +47.9%
Contains more Vitamin B5Vitamin B5 +88.1%
Contains more Vitamin B6Vitamin B6 +245%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin CVitamin C +338.6%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato raw Rutabagas DV% diff.
Vitamin C 5.7mg 25mg 21%
Vitamin B6 0.345mg 0.1mg 19%
Copper 0.103mg 0.032mg 8%
Starch 15.86g 0.4g 6%
Iron 0.86mg 0.44mg 5%
Fiber 1.3g 2.3g 4%
Carbs 18.07g 8.62g 3%
Calcium 13mg 43mg 3%
Potassium 417mg 305mg 3%
Vitamin B5 0.301mg 0.16mg 3%
Calories 79kcal 37kcal 2%
Protein 2.14g 1.08g 2%
Vitamin E 0.01mg 0.3mg 2%
Vitamin B3 1.035mg 0.7mg 2%
Folate 14µg 21µg 2%
Fructose 0.23g 1.61g 2%
Magnesium 23mg 20mg 1%
Manganese 0.157mg 0.131mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin B1 0.082mg 0.09mg 1%
Vitamin B2 0.033mg 0.04mg 1%
Vitamin K 1.8µg 0.3µg 1%
Protein per 100 calories 2.7g 2.9g N/A
Calories per 10 g protein 369kcal 343kcal N/A
Weight per 100 calories 127g 270g N/A
Fats 0.08g 0.16g 0%
Net carbs 16.77g 6.32g N/A
Sugar 0.62g 4.46g N/A
Zinc 0.29mg 0.24mg 0%
Phosphorus 55mg 53mg 0%
Sodium 5mg 12mg 0%
Choline 12.6mg 14.1mg 0%
Saturated fat 0.026g 0.027g 0%
Monounsaturated fat 0.002g 0.025g 0%
Polyunsaturated fat 0.043g 0.088g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 18% 79%
Protein: 2.14 g
Fats: 0.08 g
Carbs: 18.07 g
Water: 78.58 g
Other: 1.13 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 +98.1%
Contains more CarbsCarbs +109.6%
Contains more OtherOther +59.2%
Contains more FatsFats +100%
Contains more WaterWater +13.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 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 +1150%
Contains more Poly. FatPolyunsaturated fat +104.7%
~equal in Saturated fat ~0.027g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
Starch: 15.86 g
Sucrose: 0.13 g
Glucose: 0.25 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 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 +3865%
Contains more SucroseSucrose +307.7%
Contains more GlucoseGlucose +820%
Contains more FructoseFructose +600%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Russet potato raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170027/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.