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  6. Wheat Bread vs. Rutabagas

Wheat Bread vs. Rutabagas — In-Depth Nutrition Comparison

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Significant differences between wheat Bread and rutabagas

  • Wheat Bread has more selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and copper; however, rutabagas are richer in vitamin C.
  • Wheat Bread covers your daily selenium needs 59% more than rutabagas.
  • Rutabagas have 50 times less sodium than wheat Bread. Wheat Bread has 601mg of sodium, while rutabagas have 12mg.
  • Rutabagas have a higher glycemic index. The glycemic index of rutabagas is 72, while the glycemic index of wheat Bread is 60.

Specific food types used in this comparison are Bread, wheat, toasted and Rutabagas, raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +195%
Contains more CalciumCalcium +283.7%
Contains more IronIron +829.5%
Contains more CopperCopper +518.8%
Contains more ZincZinc +512.5%
Contains more PhosphorusPhosphorus +254.7%
Contains more ManganeseManganese +951.1%
Contains more SeleniumSelenium +4671.4%
Contains more PotassiumPotassium +36.8%
Contains less SodiumSodium -98%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +387.8%
Contains more Vitamin B2Vitamin B2 +855%
Contains more Vitamin B3Vitamin B3 +792.9%
Contains more Vitamin B5Vitamin B5 +185%
Contains more Vitamin B6Vitamin B6 +53%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +309.5%
Contains more CholineCholine +56.7%
Contains more Vitamin CVitamin C +12400%
Contains more Vitamin EVitamin E +25%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Rutabagas DV% diff.
Selenium 33.4µg 0.7µg 59%
Manganese 1.377mg 0.131mg 54%
Iron 4.09mg 0.44mg 46%
Vitamin B3 6.25mg 0.7mg 35%
Vitamin B1 0.439mg 0.09mg 29%
Vitamin C 0.2mg 25mg 28%
Vitamin B2 0.382mg 0.04mg 26%
Sodium 601mg 12mg 26%
Protein 12.96g 1.08g 24%
Phosphorus 188mg 53mg 19%
Copper 0.198mg 0.032mg 18%
Folate 86µg 21µg 16%
Carbs 55.77g 8.62g 16%
Calories 313kcal 37kcal 14%
Calcium 165mg 43mg 12%
Polyunsaturated fat 1.72g 0.088g 11%
Zinc 1.47mg 0.24mg 11%
Fiber 4.7g 2.3g 10%
Magnesium 59mg 20mg 9%
Vitamin B5 0.456mg 0.16mg 6%
Fats 4.27g 0.16g 6%
Vitamin K 5.7µg 0.3µg 5%
Saturated fat 0.989g 0.027g 4%
Vitamin B6 0.153mg 0.1mg 4%
Fructose 1.61g 2%
Potassium 223mg 305mg 2%
Monounsaturated fat 1.019g 0.025g 2%
Choline 22.1mg 14.1mg 1%
Net carbs 51.07g 6.32g N/A
Sugar 6.42g 4.46g N/A
Starch 0.4g 0%
Vitamin E 0.24mg 0.3mg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +1100%
Contains more FatsFats +2568.8%
Contains more CarbsCarbs +547%
Contains more OtherOther +290.1%
Contains more WaterWater +269.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +3976%
Contains more Poly. FatPolyunsaturated fat +1854.5%
Contains less Sat. FatSaturated fat -97.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.