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Malt vs. Rutabagas — In-Depth Nutrition Comparison

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Summary of differences between malt and rutabagas

  • Malt has more vitamin B12, vitamin B2, selenium, calcium, phosphorus, and monounsaturated fat; however, rutabagas are higher in vitamin C and fiber.
  • Rutabagas cover your daily need for vitamin C, 28% more than malt.
  • Rutabagas have less saturated fat.
  • The glycemic index of rutabagas is higher.

These are the specific foods used in this comparison Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Rutabagas, raw.

Infographic

Malt 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.
Malt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
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 +127.9%
Contains more CopperCopper +15.6%
Contains more ZincZinc +70.8%
Contains more PhosphorusPhosphorus +71.7%
Contains more SeleniumSelenium +671.4%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +77.3%
Contains more IronIron +109.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +63.8%

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.
Malt
4
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B5Vitamin B5 +121.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +24900%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +170.3%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
4
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 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 +212%
Contains more FatsFats +1956.3%
Contains more CarbsCarbs +29.9%
Contains more OtherOther +12.7%
~equal in Water ~89.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
2
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 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 +3208%
Contains more Poly. FatPolyunsaturated fat +136.4%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Malt Rutabagas DV% diff.
Vitamin C 0.1mg 25mg 28%
Vitamin B12 0.42µg 0µg 18%
Vitamin B2 0.184mg 0.04mg 11%
Selenium 5.4µg 0.7µg 9%
Saturated fat 1.883g 0.027g 8%
Fiber 0.5g 2.3g 7%
Calcium 98mg 43mg 6%
Fats 3.29g 0.16g 5%
Protein 3.37g 1.08g 5%
Phosphorus 91mg 53mg 5%
Vitamin B6 0.046mg 0.1mg 4%
Potassium 172mg 305mg 4%
Vitamin B5 0.354mg 0.16mg 4%
Vitamin B3 0.259mg 0.7mg 3%
Vitamin A 26µg 0µg 3%
Vitamin B1 0.054mg 0.09mg 3%
Folate 9µg 21µg 3%
Iron 0.21mg 0.44mg 3%
Cholesterol 10mg 0mg 3%
Choline 14.1mg 3%
Monounsaturated fat 0.827g 0.025g 2%
Fructose 1.61g 2%
Calories 85kcal 37kcal 2%
Manganese 0.08mg 0.131mg 2%
Sodium 60mg 12mg 2%
Vitamin E 0.06mg 0.3mg 2%
Zinc 0.41mg 0.24mg 2%
Magnesium 15mg 20mg 1%
Polyunsaturated fat 0.208g 0.088g 1%
Carbs 11.2g 8.62g 1%
Caffeine 3mg 0mg 1%
Copper 0.037mg 0.032mg 1%
Net carbs 10.7g 6.32g N/A
Sugar 6.68g 4.46g N/A
Starch 0.4g 0%
Vitamin K 0.3µg 0.3µg 0%
Tryptophan 0.074mg 0%
Threonine 0.143mg 0%
Isoleucine 0.165mg 0%
Leucine 0.268mg 0%
Lysine 0.142mg 0%
Methionine 0.074mg 0%
Phenylalanine 0.15mg 0%
Valine 0.193mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Malt 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
13%
Malt
15%
Rutabagas
Minerals Daily Need Coverage Score
17%
Malt
13%
Rutabagas

Comparison summary

Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 1.856g)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in glycemic index?
Malt
Malt is lower in glycemic index (difference - 13)
Which food is cheaper?
Malt
Malt is cheaper (difference - $1.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.