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Rutabagas vs. Crab stick — In-Depth Nutrition Comparison

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Summary of differences between rutabagas and crab stick

  • Rutabagas have more vitamin C, fiber, potassium, and folate; however, crab stick is higher in selenium, phosphorus, vitamin B12, and magnesium.
  • Crab stick covers your daily need for selenium, 39% more than rutabagas.
  • Rutabagas have less sodium.
  • The glycemic index of rutabagas is higher.

These are the specific foods used in this comparison Rutabagas, raw and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Rutabagas vs Crab stick 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +230.8%
Contains more PotassiumPotassium +238.9%
Contains more IronIron +12.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1090.9%
Contains more MagnesiumMagnesium +115%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +432.1%
Contains more SeleniumSelenium +3085.7%
~equal in Copper ~0.032mg

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% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +76.5%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +12.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +33.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Choline ~13mg

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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more WaterWater +19.8%
Contains more ProteinProtein +605.6%
Contains more FatsFats +187.5%
Contains more CarbsCarbs +74%
Contains more OtherOther +218.3%

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +62.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
36% 30% 27% 6%
Starch: 3.5 g
Sucrose: 2.95 g
Glucose: 2.68 g
Fructose: 0.62 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +159.7%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +775%
Contains more SucroseSucrose +456.6%
Contains more GlucoseGlucose +16.5%
~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.
Rutabagas Crab stick
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Crab stick DV% diff.
Selenium 0.7µg 22.3µg 39%
Phosphorus 53mg 282mg 33%
Vitamin C 25mg 0mg 28%
Vitamin B12 0µg 0.57µg 24%
Sodium 12mg 529mg 22%
Protein 1.08g 7.62g 13%
Cholesterol 0mg 20mg 7%
Fiber 2.3g 0.5g 7%
Potassium 305mg 90mg 6%
Folate 21µg 0µg 5%
Magnesium 20mg 43mg 5%
Vitamin B1 0.09mg 0.03mg 5%
Manganese 0.131mg 0.011mg 5%
Calories 37kcal 95kcal 3%
Vitamin B2 0.04mg 0.08mg 3%
Vitamin B5 0.16mg 0mg 3%
Calcium 43mg 13mg 3%
Carbs 8.62g 15g 2%
Vitamin B6 0.1mg 0.13mg 2%
Starch 0.4g 3.5g 1%
Fructose 1.61g 0.62g 1%
Zinc 0.24mg 0.33mg 1%
Saturated fat 0.027g 0.216g 1%
Monounsaturated fat 0.025g 0.275g 1%
Iron 0.44mg 0.39mg 1%
Vitamin E 0.3mg 0.17mg 1%
Fats 0.16g 0.46g 0%
Net carbs 6.32g 14.5g N/A
Sugar 4.46g 6.25g N/A
Copper 0.032mg 0.032mg 0%
Vitamin B3 0.7mg 0.62mg 0%
Vitamin K 0.3µg 0.4µg 0%
Trans fat 0g 0.008g N/A
Choline 14.1mg 13mg 0%
Polyunsaturated fat 0.088g 0.143g 0%
Tryptophan 0.075mg 0%
Threonine 0.285mg 0%
Isoleucine 0.23mg 0%
Leucine 0.607mg 0%
Lysine 0.707mg 0%
Methionine 0.261mg 0%
Phenylalanine 0.26mg 0%
Valine 0.286mg 0%
Histidine 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Crab stick
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
15%
Rutabagas
12%
Crab stick
Minerals Daily Need Coverage Score
13%
Rutabagas
39%
Crab stick

Comparison summary

Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 517mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.189g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $9.5)
Which food is lower in glycemic index?
Crab stick
Crab stick is lower in glycemic index (difference - 22)
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.
Which food is richer in vitamins?
?
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.