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Crackers vs. Rutabagas — In-Depth Nutrition Comparison

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The main differences between crackers and rutabagas

  • Crackers are richer in vitamin K, iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, and vitamin E, yet rutabagas are richer in vitamin C.
  • Daily need coverage for vitamin K for crackers is 58% higher.
  • Crackers contain 206 times more saturated fat than rutabagas. Crackers contain 5.562g of saturated fat, while rutabagas contain 0.027g.

Food types used in this article are Crackers, standard snack-type, regular and Rutabagas, raw.

Infographic

Crackers vs Rutabagas infographic
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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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 CalciumCalcium +179.1%
Contains more IronIron +815.9%
Contains more CopperCopper +225%
Contains more ZincZinc +104.2%
Contains more PhosphorusPhosphorus +367.9%
Contains more ManganeseManganese +274.8%
Contains more SeleniumSelenium +857.1%
Contains more MagnesiumMagnesium +11.1%
Contains more PotassiumPotassium +158.5%
Contains less SodiumSodium -98.3%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +910%
Contains more Vitamin B1Vitamin B1 +362.2%
Contains more Vitamin B2Vitamin B2 +1040%
Contains more Vitamin B3Vitamin B3 +521.7%
Contains more Vitamin B5Vitamin B5 +160.6%
Contains more Vitamin KVitamin K +23000%
Contains more FolateFolate +338.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more CholineCholine +46.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +514.8%
Contains more FatsFats +16418.8%
Contains more CarbsCarbs +611.1%
Contains more OtherOther +250.7%
Contains more WaterWater +2748.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +26112%
Contains more Poly. FatPolyunsaturated fat +14828.4%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
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
Contains more StarchStarch +12322.5%
Contains more SucroseSucrose +1211.3%
Contains more MaltoseMaltose +2300%
Contains more GlucoseGlucose +389.4%
Contains more FructoseFructose +455.2%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crackers Rutabagas
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Crackers Rutabagas DV% diff.
Polyunsaturated fat 13.137g 0.088g 87%
Vitamin K 69.3µg 0.3µg 58%
Iron 4.03mg 0.44mg 45%
Fats 26.43g 0.16g 40%
Vitamin B2 0.456mg 0.04mg 32%
Sodium 726mg 12mg 31%
Vitamin C 0mg 25mg 28%
Phosphorus 248mg 53mg 28%
Vitamin B1 0.416mg 0.09mg 27%
Saturated fat 5.562g 0.027g 25%
Calories 510kcal 37kcal 24%
Vitamin B3 4.352mg 0.7mg 23%
Starch 49.69g 0.4g 20%
Vitamin E 3.03mg 0.3mg 18%
Carbs 61.3g 8.62g 18%
Folate 92µg 21µg 18%
Manganese 0.491mg 0.131mg 16%
Monounsaturated fat 6.553g 0.025g 16%
Protein 6.64g 1.08g 11%
Selenium 6.7µg 0.7µg 11%
Copper 0.104mg 0.032mg 8%
Calcium 120mg 43mg 8%
Potassium 118mg 305mg 6%
Vitamin B5 0.417mg 0.16mg 5%
Vitamin B6 0.063mg 0.1mg 3%
Fructose 0.29g 1.61g 2%
Zinc 0.49mg 0.24mg 2%
Choline 9.6mg 14.1mg 1%
Net carbs 59g 6.32g N/A
Magnesium 18mg 20mg 0%
Sugar 8.18g 4.46g N/A
Fiber 2.3g 2.3g 0%
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Crackers
15%
Rutabagas
Minerals Daily Need Coverage Score
56%
Crackers
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 3.72g)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 714mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 5.535g)
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 9)
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $0.1)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.