Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Hazelnut vs. Rutabagas — In-Depth Nutrition Comparison

Compare

A recap on differences between hazelnut and rutabagas

  • Rutabagas have less manganese, copper, vitamin E, iron, vitamin B1, vitamin B6, magnesium, phosphorus, fiber, and folate.
  • Hazelnut covers your daily manganese needs 263% more than rutabagas.
  • Rutabagas contain 54 times less copper than hazelnut. Hazelnut contains 1.725mg of copper, while rutabagas contain 0.032mg.
  • The glycemic index of rutabagas is higher.

Food varieties used in this article are Nuts, hazelnuts or filberts and Rutabagas, raw.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +715%
Contains more CalciumCalcium +165.1%
Contains more PotassiumPotassium +123%
Contains more IronIron +968.2%
Contains more CopperCopper +5290.6%
Contains more ZincZinc +920.8%
Contains more PhosphorusPhosphorus +447.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +4613.7%
Contains more SeleniumSelenium +242.9%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 EVitamin E +4910%
Contains more Vitamin B1Vitamin B1 +614.4%
Contains more Vitamin B2Vitamin B2 +182.5%
Contains more Vitamin B3Vitamin B3 +157.1%
Contains more Vitamin B5Vitamin B5 +473.8%
Contains more Vitamin B6Vitamin B6 +463%
Contains more Vitamin KVitamin K +4633.3%
Contains more FolateFolate +438.1%
Contains more CholineCholine +223.4%
Contains more Vitamin CVitamin C +296.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +1284.3%
Contains more FatsFats +37868.8%
Contains more CarbsCarbs +93.7%
Contains more OtherOther +222.5%
Contains more WaterWater +1584.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +182508%
Contains more Poly. FatPolyunsaturated fat +8900%
Contains less Sat. FatSaturated fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 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 +20%
Contains more SucroseSucrose +692.5%
Contains more GlucoseGlucose +3185.7%
Contains more FructoseFructose +2200%
Contains more MaltoseMaltose +∞%
~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.
Hazelnut Rutabagas
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Rutabagas DV% diff.
Manganese 6.175mg 0.131mg 263%
Copper 1.725mg 0.032mg 188%
Monounsaturated fat 45.652g 0.025g 114%
Vitamin E 15.03mg 0.3mg 98%
Fats 60.75g 0.16g 93%
Iron 4.7mg 0.44mg 53%
Polyunsaturated fat 7.92g 0.088g 52%
Vitamin B1 0.643mg 0.09mg 46%
Vitamin B6 0.563mg 0.1mg 36%
Magnesium 163mg 20mg 34%
Phosphorus 290mg 53mg 34%
Calories 628kcal 37kcal 30%
Fiber 9.7g 2.3g 30%
Protein 14.95g 1.08g 28%
Folate 113µg 21µg 23%
Vitamin C 6.3mg 25mg 21%
Zinc 2.45mg 0.24mg 20%
Saturated fat 4.464g 0.027g 20%
Vitamin B5 0.918mg 0.16mg 15%
Vitamin K 14.2µg 0.3µg 12%
Potassium 680mg 305mg 11%
Calcium 114mg 43mg 7%
Vitamin B3 1.8mg 0.7mg 7%
Choline 45.6mg 14.1mg 6%
Vitamin B2 0.113mg 0.04mg 6%
Selenium 2.4µg 0.7µg 3%
Carbs 16.7g 8.62g 3%
Fructose 0.07g 1.61g 2%
Sodium 0mg 12mg 1%
Net carbs 7g 6.32g N/A
Sugar 4.34g 4.46g N/A
Starch 0.48g 0.4g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%

Which food is preferable for your diet?

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

People also compare

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
67%
Hazelnut
15%
Rutabagas
Minerals Daily Need Coverage Score
197%
Hazelnut
13%
Rutabagas

Comparison summary

Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 4.437g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $0.7)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.