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Rutabagas vs. Crackers — In-Depth Nutrition Comparison

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The main differences between rutabagas and crackers

  • Rutabagas are richer in vitamin C, yet crackers are richer in vitamin K, iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, and vitamin E.
  • Daily need coverage for vitamin K for crackers is 58% higher.
  • Rutabagas contain less sodium.

Food types used in this article are Rutabagas, raw and Crackers, standard snack-type, regular.

Infographic

Rutabagas vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +158.5%
Contains less SodiumSodium -98.3%
Contains more CalciumCalcium +179.1%
Contains more IronIron +815.9%
Contains more CopperCopper +225%
Contains more ZincZinc +104.2%
Contains more PhosphorusPhosphorus +367.9%
Contains more ManganeseManganese +274.8%
Contains more SeleniumSelenium +857.1%
~equal in Magnesium ~18mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more CholineCholine +46.9%
Contains more Vitamin EVitamin E +910%
Contains more Vitamin B1Vitamin B1 +362.2%
Contains more Vitamin B2Vitamin B2 +1040%
Contains more Vitamin B3Vitamin B3 +521.7%
Contains more Vitamin B5Vitamin B5 +160.6%
Contains more Vitamin KVitamin K +23000%
Contains more FolateFolate +338.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2748.1%
Contains more ProteinProtein +514.8%
Contains more FatsFats +16418.8%
Contains more CarbsCarbs +611.1%
Contains more OtherOther +250.7%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +26112%
Contains more Poly. FatPolyunsaturated fat +14828.4%

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more GlucoseGlucose +389.4%
Contains more FructoseFructose +455.2%
Contains more StarchStarch +12322.5%
Contains more SucroseSucrose +1211.3%
Contains more MaltoseMaltose +2300%
~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 Crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Crackers DV% diff.
Polyunsaturated fat 0.088g 13.137g 87%
Vitamin K 0.3µg 69.3µg 58%
Iron 0.44mg 4.03mg 45%
Fats 0.16g 26.43g 40%
Vitamin B2 0.04mg 0.456mg 32%
Sodium 12mg 726mg 31%
Vitamin C 25mg 0mg 28%
Phosphorus 53mg 248mg 28%
Vitamin B1 0.09mg 0.416mg 27%
Saturated fat 0.027g 5.562g 25%
Calories 37kcal 510kcal 24%
Vitamin B3 0.7mg 4.352mg 23%
Starch 0.4g 49.69g 20%
Vitamin E 0.3mg 3.03mg 18%
Carbs 8.62g 61.3g 18%
Folate 21µg 92µg 18%
Manganese 0.131mg 0.491mg 16%
Monounsaturated fat 0.025g 6.553g 16%
Protein 1.08g 6.64g 11%
Selenium 0.7µg 6.7µg 11%
Copper 0.032mg 0.104mg 8%
Calcium 43mg 120mg 8%
Potassium 305mg 118mg 6%
Vitamin B5 0.16mg 0.417mg 5%
Vitamin B6 0.1mg 0.063mg 3%
Fructose 1.61g 0.29g 2%
Zinc 0.24mg 0.49mg 2%
Choline 14.1mg 9.6mg 1%
Net carbs 6.32g 59g N/A
Magnesium 20mg 18mg 0%
Sugar 4.46g 8.18g N/A
Fiber 2.3g 2.3g 0%
Trans fat 0g 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
13%
Rutabagas
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 3.72g)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 714mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 5.535g)
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 9)
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $0.1)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers
Crackers 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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.