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  6. Rutabagas vs. Couscous

Rutabagas vs. Couscous — In-Depth Nutrition Comparison

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The main differences between rutabagas and couscous

  • Rutabagas are richer in vitamin C and potassium, yet couscous is richer in selenium.
  • Daily need coverage for selenium for couscous is 49% higher.
  • Couscous contains less sugar.

Food types used in this article are Rutabagas, raw and Couscous, cooked.

Infographic

Rutabagas vs Couscous 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 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +437.5%
Contains more PotassiumPotassium +425.9%
Contains more IronIron +15.8%
Contains more PhosphorusPhosphorus +140.9%
Contains more ManganeseManganese +56%
Contains more CopperCopper +28.1%
Contains less SodiumSodium -58.3%
Contains more SeleniumSelenium +3828.6%
~equal in Zinc ~0.26mg

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +130.8%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B6Vitamin B6 +96.1%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +40%
Contains more CholineCholine +327.3%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin B5Vitamin B5 +131.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Couscous DV% diff.
Selenium 0.7µg 27.5µg 49%
Vitamin C 25mg 0mg 28%
Potassium 305mg 58mg 7%
Carbs 8.62g 23.22g 5%
Protein 1.08g 3.79g 5%
Calories 37kcal 112kcal 4%
Calcium 43mg 8mg 4%
Vitamin B6 0.1mg 0.051mg 4%
Vitamin B5 0.16mg 0.371mg 4%
Fiber 2.3g 1.4g 4%
Phosphorus 53mg 22mg 4%
Magnesium 20mg 8mg 3%
Manganese 0.131mg 0.084mg 2%
Choline 14.1mg 3.3mg 2%
Folate 21µg 15µg 2%
Vitamin B3 0.7mg 0.983mg 2%
Vitamin B1 0.09mg 0.063mg 2%
Fructose 1.61g 2%
Copper 0.032mg 0.041mg 1%
Iron 0.44mg 0.38mg 1%
Vitamin E 0.3mg 0.13mg 1%
Vitamin B2 0.04mg 0.027mg 1%
Fats 0.16g 0.16g 0%
Net carbs 6.32g 21.82g N/A
Sugar 4.46g 0.1g N/A
Zinc 0.24mg 0.26mg 0%
Starch 0.4g 0%
Sodium 12mg 5mg 0%
Vitamin K 0.3µg 0.1µg 0%
Saturated fat 0.027g 0.029g 0%
Monounsaturated fat 0.025g 0.022g 0%
Polyunsaturated fat 0.088g 0.064g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more WaterWater +23.2%
Contains more OtherOther +173.1%
Contains more ProteinProtein +250.9%
Contains more CarbsCarbs +169.4%
~equal in Fats ~0.16g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +13.6%
Contains more Poly. FatPolyunsaturated fat +37.5%
~equal in Saturated fat ~0.029g

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.