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  6. Rutabagas vs. Beetroot

Rutabagas vs. Beetroot — In-Depth Nutrition Comparison

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A recap on the differences between rutabagas and beetroot

  • Rutabagas have more vitamin C; however, beetroot is higher in folate and manganese.
  • Rutabagas cover your daily vitamin C needs 22% more than beetroot.
  • Beetroot contains 3 times less calcium than rutabagas. Rutabagas contain 43mg of calcium, while beetroot contains 16mg.
  • Rutabagas have less sugar.

Food varieties used in this article are Rutabagas, raw and Beets, raw.

Infographic

Rutabagas vs Beetroot infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +168.8%
Contains more PhosphorusPhosphorus +32.5%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +15%
Contains more IronIron +81.8%
Contains more CopperCopper +134.4%
Contains more ZincZinc +45.8%
Contains more ManganeseManganese +151.1%
~equal in Potassium ~325mg
~equal in Selenium ~0.7µg

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.
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%
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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Contains more Vitamin CVitamin C +410.2%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B3Vitamin B3 +109.6%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin KVitamin K +50%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +419%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Beetroot DV% diff.
Vitamin C 25mg 4.9mg 22%
Folate 21µg 109µg 22%
Manganese 0.131mg 0.329mg 9%
Iron 0.44mg 0.8mg 5%
Copper 0.032mg 0.075mg 5%
Vitamin B1 0.09mg 0.031mg 5%
Calcium 43mg 16mg 3%
Sodium 12mg 78mg 3%
Vitamin B6 0.1mg 0.067mg 3%
Fiber 2.3g 2.8g 2%
Phosphorus 53mg 40mg 2%
Vitamin E 0.3mg 0.04mg 2%
Vitamin B3 0.7mg 0.334mg 2%
Fructose 1.61g 2%
Protein 1.08g 1.61g 1%
Magnesium 20mg 23mg 1%
Potassium 305mg 325mg 1%
Zinc 0.24mg 0.35mg 1%
Choline 14.1mg 6mg 1%
Calories 37kcal 43kcal 0%
Protein per 100 calories 2.9g 3.7g N/A
Calories per 10 g protein 343kcal 267kcal N/A
Weight per 100 calories 270g 233g N/A
Fats 0.16g 0.17g 0%
Net carbs 6.32g 6.76g N/A
Carbs 8.62g 9.56g 0%
Sugar 4.46g 6.76g N/A
Starch 0.4g 0%
Vitamin A 0µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.04mg 0.04mg 0%
Vitamin B5 0.16mg 0.155mg 0%
Vitamin K 0.3µg 0.2µg 0%
Saturated fat 0.027g 0.027g 0%
Monounsaturated fat 0.025g 0.032g 0%
Polyunsaturated fat 0.088g 0.06g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +49.1%
Contains more CarbsCarbs +10.9%
~equal in Fats ~0.17g
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Poly. FatPolyunsaturated fat +46.7%
Contains more Mono. FatMonounsaturated fat +28%
~equal in Saturated fat ~0.027g

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.