Rutabagas vs. Dates — In-Depth Nutrition Comparison
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Important differences between rutabagas and dates
- Rutabagas have more vitamin C; however, dates have more fiber, copper, potassium, vitamin B5, iron, manganese, and magnesium.
- Rutabagas' daily need coverage for vitamin C is 27% more.
- Rutabagas have 2 times more choline than dates. Rutabagas have 14.1mg of choline, while dates have 6.3mg.
- Rutabagas have a higher glycemic index than dates.
The food varieties used in the comparison are Rutabagas, raw and Dates, deglet noor.
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.
| Contains more MagnesiumMagnesium | +115% |
| Contains more PotassiumPotassium | +115.1% |
| Contains more IronIron | +131.8% |
| Contains more CopperCopper | +543.8% |
| Contains more ZincZinc | +20.8% |
| Contains more PhosphorusPhosphorus | +17% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +100% |
| Contains more SeleniumSelenium | +328.6% |
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.
| Contains more Vitamin CVitamin C | +6150% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +73.1% |
| Contains more CholineCholine | +123.8% |
| Contains more Vitamin B2Vitamin B2 | +65% |
| Contains more Vitamin B3Vitamin B3 | +82% |
| Contains more Vitamin B5Vitamin B5 | +268.1% |
| Contains more Vitamin B6Vitamin B6 | +65% |
| Contains more Vitamin KVitamin K | +800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 25mg | 0.4mg | 27% |
| Fiber | 2.3g | 8g | 23% |
| Fructose | 1.61g | 19.56g | 22% |
| Carbs | 8.62g | 75.03g | 22% |
| Copper | 0.032mg | 0.206mg | 19% |
| Calories | 37kcal | 282kcal | 12% |
| Potassium | 305mg | 656mg | 10% |
| Vitamin B5 | 0.16mg | 0.589mg | 9% |
| Iron | 0.44mg | 1.02mg | 7% |
| Manganese | 0.131mg | 0.262mg | 6% |
| Vitamin B6 | 0.1mg | 0.165mg | 5% |
| Magnesium | 20mg | 43mg | 5% |
| Vitamin B3 | 0.7mg | 1.274mg | 4% |
| Selenium | 0.7µg | 3µg | 4% |
| Vitamin B1 | 0.09mg | 0.052mg | 3% |
| Protein | 1.08g | 2.45g | 3% |
| Vitamin K | 0.3µg | 2.7µg | 2% |
| Vitamin E | 0.3mg | 0.05mg | 2% |
| Vitamin B2 | 0.04mg | 0.066mg | 2% |
| Choline | 14.1mg | 6.3mg | 1% |
| Folate | 21µg | 19µg | 1% |
| Phosphorus | 53mg | 62mg | 1% |
| Fats | 0.16g | 0.39g | 0% |
| Net carbs | 6.32g | 67.03g | N/A |
| Calcium | 43mg | 39mg | 0% |
| Sugar | 4.46g | 63.35g | N/A |
| Zinc | 0.24mg | 0.29mg | 0% |
| Starch | 0.4g | 0% | |
| Sodium | 12mg | 2mg | 0% |
| Saturated fat | 0.027g | 0.032g | 0% |
| Monounsaturated fat | 0.025g | 0.036g | 0% |
| Polyunsaturated fat | 0.088g | 0.019g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +335.6% |
| Contains more ProteinProtein | +126.9% |
| Contains more FatsFats | +143.8% |
| Contains more CarbsCarbs | +770.4% |
| Contains more OtherOther | +125.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15.6% |
| Contains more Poly. FatPolyunsaturated fat | +363.2% |
| Contains more Mono. FatMonounsaturated fat | +44% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +4398.1% |
| Contains more GlucoseGlucose | +763.9% |
| Contains more FructoseFructose | +1114.9% |
| Contains more MaltoseMaltose | +500% |
~equal in
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~equal in
Galactose
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