Raw vs Cooked Rutabagas: How Do They Compare?

Rutabagas are vegetables that can be consumed both raw and cooked, but which option is more beneficial for your health?

Rutabagas are an excellent source of vitamin C.

They also contain vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate) in a small amount.

Raw vs Cooked Rutabagas Nutrition

Are cooked rutabagas more nutritious? Let’s make an in-depth comparison of raw vs cooked rutabagas and see.

This comparison will begin by examining raw and cooked rutabagas’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw rutabagas compare to 100 grams of cooked rutabagas.

The second table compares 100 grams of raw rutabagas and the caloric equivalent of cooked rutabagas.

After cooking 100 grams of raw rutabagas, you will get around 123 grams of cooked rutabagas, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw rutabagas?

So if you cook 100 grams of raw rutabagas, you will get around 123 grams of cooked rutabagas, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Rutabagas Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, rutabagas gain weight, so the amount of calories in 100 grams is lower in cooked rutabagas.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked rutabagas compare for weight loss: rutabagas are slightly lower in calories, with 30 calories per 100 grams, compared to 37 calories per 100 grams of rutabagas rutabagas.

Protein Content in Raw Rutabagas and Cooked Rutabagas

Raw rutabagas are higher in protein and have around 14% more protein than rutabagas.

Raw rutabagas offer 1.1 grams of protein per 100 grams, while rutabagas offer 0.9 grams.

Carbohydrate Content in Raw Rutabagas and Cooked Rutabagas

In this section, we’ll examine the carbohydrate content in raw and cooked rutabagas.

Continue reading to find out how raw and cooked rutabagas compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 21% higher in raw rutabagas than in cooked rutabagas.

They have 8.6 grams per 100 grams, compared to 6.8 grams in cooked rutabagas.

Sugars

Speaking of sugars in rutabagas, cooked rutabagas contain less sugar than raw, 11% precisely.

100 grams of cooked rutabagas contain 3.95 grams of sugar, while the same amount of raw rutabagas contains 4.46 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked rutabagas.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, raw rutabagas are a better option for you.

They have 2.3 grams of fiber per 100 grams, while cooked rutabagas provide 1.8 grams of fiber.

Fat Content in Raw Rutabagas and Cooked Rutabagas

Like other plant foods, rutabagas are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked rutabagas:

• Raw Rutabagas: 0.2 grams per 100 grams
• Cooked Rutabagas: 0.2 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, raw rutabagas and cooked rutabagas contain the same amount of saturated fats, 0 grams per 100 grams.

Raw Rutabagas vs Cooked Rutabagas Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked rutabagas’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw rutabagas weigh 123 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw rutabagas or 117 grams of cooked rutabagas.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw rutabagas are a better source of vitamin C, vitamin B9 (Folate), vitamin E, and vitamin K.

However, cooked rutabagas offer a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

Raw and cooked rutabagas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw rutabagas’ vitamins content:

Raw Rutabagas vs Cooked Rutabagas Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

You will get more calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc by eating rutabagas raw than cooked.

However, if your goal is to increase the intake of copper, and selenium, you should choose cooked over raw rutabagas.

Finally, raw and cooked rutabagas contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked rutabagas, side by side.

The Bottom Line

The debate between raw or cooked rutabagas has nutritional and culinary aspects to consider.

While raw rutabagas provide many vitamins and minerals, cooking rutabagas can increase the availability of many of these nutrients.

However, cooking rutabagas can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked rutabagas into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked rutabagas comes down to individual preferences and dietary goals.