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  6. Rutabagas vs. Cocoa solids

Rutabagas vs. Cocoa solids — In-Depth Nutrition Comparison

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Significant differences between rutabagas and cocoa solids

  • Rutabagas have more vitamin C; however, cocoa solids are richer in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily copper needs 417% more than rutabagas.
  • Rutabagas contain less saturated fat.
  • Rutabagas have a higher glycemic index. The glycemic index of rutabagas is 72, while the glycemic index of cocoa solids is 24.

Specific food types used in this comparison are Rutabagas, raw and Cocoa, dry powder, unsweetened.

Infographic

Rutabagas vs Cocoa solids 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +2395%
Contains more CalciumCalcium +197.7%
Contains more PotassiumPotassium +399.7%
Contains more IronIron +3050%
Contains more CopperCopper +11737.5%
Contains more ZincZinc +2737.5%
Contains more PhosphorusPhosphorus +1284.9%
Contains more ManganeseManganese +2829%
Contains more SeleniumSelenium +1942.9%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more CholineCholine +17.5%
Contains more Vitamin B2Vitamin B2 +502.5%
Contains more Vitamin B3Vitamin B3 +212.1%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin B6Vitamin B6 +18%
Contains more Vitamin KVitamin K +733.3%
Contains more FolateFolate +52.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Cocoa solids DV% diff.
Copper 0.032mg 3.788mg 417%
Iron 0.44mg 13.86mg 168%
Manganese 0.131mg 3.837mg 161%
Fiber 2.3g 37g 139%
Magnesium 20mg 499mg 114%
Phosphorus 53mg 734mg 97%
Zinc 0.24mg 6.81mg 60%
Caffeine 0mg 230mg 58%
Saturated fat 0.027g 8.07g 37%
Protein 1.08g 19.6g 37%
Potassium 305mg 1524mg 36%
Vitamin C 25mg 0mg 28%
Selenium 0.7µg 14.3µg 25%
Fats 0.16g 13.7g 21%
Carbs 8.62g 57.9g 16%
Vitamin B2 0.04mg 0.241mg 15%
Monounsaturated fat 0.025g 4.57g 11%
Calories 37kcal 228kcal 10%
Calcium 43mg 128mg 9%
Vitamin B3 0.7mg 2.185mg 9%
Folate 21µg 32µg 3%
Polyunsaturated fat 0.088g 0.44g 2%
Vitamin B5 0.16mg 0.254mg 2%
Vitamin K 0.3µg 2.5µg 2%
Fructose 1.61g 2%
Vitamin B1 0.09mg 0.078mg 1%
Vitamin B6 0.1mg 0.118mg 1%
Vitamin E 0.3mg 0.1mg 1%
Net carbs 6.32g 20.9g N/A
Sugar 4.46g 1.75g N/A
Starch 0.4g 0%
Sodium 12mg 21mg 0%
Choline 14.1mg 12mg 0%
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2881%
Contains more ProteinProtein +1714.8%
Contains more FatsFats +8462.5%
Contains more CarbsCarbs +571.7%
Contains more OtherOther +716.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +18180%
Contains more Poly. FatPolyunsaturated fat +400%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.