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  6. Agar vs. Rutabagas

Agar vs. Rutabagas — In-Depth Nutrition Comparison

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How are agar and rutabagas different?

  • Agar is richer in iron, manganese, magnesium, folate, copper, calcium, vitamin B5, zinc, and vitamin E, while rutabagas are higher in vitamin C.
  • Agar covers your daily need for iron, 262% more than rutabagas.
  • Agar contains 39 times more magnesium than rutabagas. Agar contains 770mg of magnesium, while rutabagas contain 20mg.

Seaweed, agar, dried and Rutabagas, raw types were used in this article.

Infographic

Agar 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.
Agar
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
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 +3750%
Contains more CalciumCalcium +1353.5%
Contains more PotassiumPotassium +268.9%
Contains more IronIron +4763.6%
Contains more CopperCopper +1806.3%
Contains more ZincZinc +2316.7%
Contains more ManganeseManganese +3182.4%
Contains more SeleniumSelenium +957.1%
Contains less SodiumSodium -88.2%
~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.
Agar
Agar
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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
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 EVitamin E +1566.7%
Contains more Vitamin B2Vitamin B2 +455%
Contains more Vitamin B5Vitamin B5 +1786.3%
Contains more Vitamin B6Vitamin B6 +203%
Contains more Vitamin KVitamin K +8033.3%
Contains more FolateFolate +2661.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B3Vitamin B3 +246.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agar Rutabagas DV% diff.
Iron 21.4mg 0.44mg 262%
Manganese 4.3mg 0.131mg 181%
Magnesium 770mg 20mg 179%
Folate 580µg 21µg 140%
Copper 0.61mg 0.032mg 64%
Calcium 625mg 43mg 58%
Vitamin B5 3.018mg 0.16mg 57%
Zinc 5.8mg 0.24mg 51%
Vitamin E 5mg 0.3mg 31%
Vitamin C 0mg 25mg 28%
Carbs 80.88g 8.62g 24%
Potassium 1125mg 305mg 24%
Fiber 7.7g 2.3g 22%
Vitamin K 24.4µg 0.3µg 20%
Vitamin B6 0.303mg 0.1mg 16%
Vitamin B2 0.222mg 0.04mg 14%
Calories 306kcal 37kcal 13%
Selenium 7.4µg 0.7µg 12%
Protein 6.21g 1.08g 10%
Choline 63.3mg 14.1mg 9%
Vitamin B1 0.01mg 0.09mg 7%
Sodium 102mg 12mg 4%
Vitamin B3 0.202mg 0.7mg 3%
Fructose 1.61g 2%
Protein per 100 calories 2g 2.9g N/A
Calories per 10 g protein 493kcal 343kcal N/A
Weight per 100 calories 33g 270g N/A
Fats 0.3g 0.16g 0%
Net carbs 73.18g 6.32g N/A
Sugar 2.97g 4.46g N/A
Starch 0.4g 0%
Phosphorus 52mg 53mg 0%
Saturated fat 0.061g 0.027g 0%
Monounsaturated fat 0.027g 0.025g 0%
Polyunsaturated fat 0.102g 0.088g 0%
Omega-3 - EPA 0.087g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 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 +475%
Contains more FatsFats +87.5%
Contains more CarbsCarbs +838.3%
Contains more OtherOther +453.5%
Contains more WaterWater +930.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 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 Poly. FatPolyunsaturated fat +15.9%
Contains less Sat. FatSaturated fat -55.7%
~equal in Monounsaturated fat ~0.025g

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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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.