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  6. Rutabagas vs. Corn

Rutabagas vs. Corn — In-Depth Nutrition Comparison

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Summary of differences between rutabagas and corn

  • Rutabagas have more vitamin C; however, corn is higher in vitamin B5, vitamin B3, and protein.
  • Rutabagas cover your daily need for vitamin C 22% more than corn.
  • Rutabagas have 14 times more calcium than corn. While rutabagas have 43mg of calcium, corn has only 3mg.
  • The glycemic index of rutabagas is higher.

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

Infographic

Rutabagas vs Corn 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.
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%
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%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +39.9%
Contains more SeleniumSelenium +250%
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%
~equal in Iron ~0.45mg

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%
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%
Contains more Vitamin CVitamin C +354.5%
Contains more Vitamin EVitamin E +233.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Rutabagas Corn DV% diff.
Vitamin C 25mg 5.5mg 22%
Vitamin B5 0.16mg 0.792mg 13%
Vitamin B3 0.7mg 1.683mg 6%
Protein 1.08g 3.41g 5%
Carbs 8.62g 20.98g 4%
Calcium 43mg 3mg 4%
Calories 37kcal 96kcal 3%
Potassium 305mg 218mg 3%
Zinc 0.24mg 0.62mg 3%
Starch 0.4g 7.17g 3%
Phosphorus 53mg 77mg 3%
Vitamin B6 0.1mg 0.139mg 3%
Choline 14.1mg 29.1mg 3%
Polyunsaturated fat 0.088g 0.603g 3%
Fats 0.16g 1.5g 2%
Copper 0.032mg 0.049mg 2%
Manganese 0.131mg 0.167mg 2%
Magnesium 20mg 26mg 1%
Vitamin A 0µg 13µg 1%
Vitamin E 0.3mg 0.09mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B2 0.04mg 0.057mg 1%
Folate 21µg 23µg 1%
Saturated fat 0.027g 0.197g 1%
Monounsaturated fat 0.025g 0.374g 1%
Fructose 1.61g 0.79g 1%
Protein per 100 calories 2.9g 3.6g N/A
Calories per 10 g protein 343kcal 282kcal N/A
Weight per 100 calories 270g 104g N/A
Net carbs 6.32g 18.58g N/A
Iron 0.44mg 0.45mg 0%
Sugar 4.46g 4.54g N/A
Fiber 2.3g 2.4g 0%
Sodium 12mg 1mg 0%
Vitamin B1 0.09mg 0.093mg 0%
Vitamin K 0.3µg 0.4µg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
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
Contains more WaterWater +21.8%
Contains more ProteinProtein +215.7%
Contains more FatsFats +837.5%
Contains more CarbsCarbs +143.4%

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
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
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +1396%
Contains more Poly. FatPolyunsaturated fat +585.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more GlucoseGlucose +173.8%
Contains more FructoseFructose +103.8%
Contains more StarchStarch +1692.5%
Contains more SucroseSucrose +417%
Contains more MaltoseMaltose +750%
~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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.