Rutabagas vs. Cracker — In-Depth Nutrition Comparison

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The main differences between Rutabagas and Cracker

Rutabagas are richer in Vitamin C, yet Cracker is richer in Vitamin K, Iron, Vitamin B2, Phosphorus, Vitamin B1, Vitamin B3, and Vitamin E .
Daily need coverage for Vitamin K from Cracker is 58% higher.
Rutabagas contain less Sodium.

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

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.

Rutabagas

Cracker

Contains more Magnesium +11.1%

Contains more Potassium +158.5%

Contains less Sodium -98.3%

Contains more Calcium +179.1%

Contains more Iron +815.9%

Contains more Phosphorus +367.9%

Contains more Zinc +104.2%

Contains more Copper +225%

Contains more Manganese +274.8%

Contains more Selenium +857.1%

Equal in Magnesium - 18

Rutabagas

Cracker

Contains more Magnesium +11.1%

Contains more Potassium +158.5%

Contains less Sodium -98.3%

Contains more Calcium +179.1%

Contains more Iron +815.9%

Contains more Phosphorus +367.9%

Contains more Zinc +104.2%

Contains more Copper +225%

Contains more Manganese +274.8%

Contains more Selenium +857.1%

Equal in Magnesium - 18

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.

Rutabagas

Cracker

Contains more Vitamin A +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B6 +58.7%

Contains more Vitamin E +910%

Contains more Vitamin B1 +362.2%

Contains more Vitamin B2 +1040%

Contains more Vitamin B3 +521.7%

Contains more Vitamin B5 +160.6%

Contains more Folate +338.1%

Contains more Vitamin K +23000%

Rutabagas

Cracker

Contains more Vitamin A +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B6 +58.7%

Contains more Vitamin E +910%

Contains more Vitamin B1 +362.2%

Contains more Vitamin B2 +1040%

Contains more Vitamin B3 +521.7%

Contains more Vitamin B5 +160.6%

Contains more Folate +338.1%

Contains more Vitamin K +23000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Rutabagas

Cracker

Contains more Water +2748.1%

Contains more Protein +514.8%

Contains more Fats +16418.8%

Contains more Carbs +611.1%

Contains more Other +250.7%

Rutabagas

Protein: 1.08 g

Fats: 0.16 g

Carbs: 8.62 g

Water: 89.43 g

Other: 0.71 g

Cracker

Protein: 6.64 g

Fats: 26.43 g

Carbs: 61.3 g

Water: 3.14 g

Other: 2.49 g

Contains more Water +2748.1%

Contains more Protein +514.8%

Contains more Fats +16418.8%

Contains more Carbs +611.1%

Contains more Other +250.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Rutabagas

Cracker

Contains less Saturated Fat -99.5%

Contains more Monounsaturated Fat +26112%

Contains more Polyunsaturated fat +14828.4%

Rutabagas

Saturated Fat: 0.027 g

Monounsaturated Fat: 0.025 g

Polyunsaturated fat: 0.088 g

Cracker

Saturated Fat: 5.562 g

Monounsaturated Fat: 6.553 g

Polyunsaturated fat: 13.137 g

Contains less Saturated Fat -99.5%

Contains more Monounsaturated Fat +26112%

Contains more Polyunsaturated fat +14828.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Rutabagas

Cracker

Contains more Glucose +389.4%

Contains more Fructose +455.2%

Contains more Starch +12322.5%

Contains more Sucrose +1211.3%

Contains more Maltose +2300%

Rutabagas

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

Cracker

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 Glucose +389.4%

Contains more Fructose +455.2%

Contains more Starch +12322.5%

Contains more Sucrose +1211.3%

Contains more Maltose +2300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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%

53%

Minerals Daily Need Coverage Score

13%

56%

Comparison summary

Which food is lower in Sugar?

Rutabagas is lower in Sugar (difference - 3.72g)

Which food contains less Sodium?

Rutabagas contains less Sodium (difference - 714mg)

Which food is lower in Saturated Fat?

Rutabagas is lower in Saturated Fat (difference - 5.535g)

Which food is lower in glycemic index?

Cracker is lower in glycemic index (difference - 9)

Which food is cheaper?

Cracker is cheaper (difference - $0.1)

Which food is richer in minerals?

Cracker is relatively richer in minerals

Which food is richer in vitamins?

Cracker is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Rutabagas vs. Cracker — In-Depth Nutrition Comparison

The main differences between Rutabagas and Cracker

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References