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Rutabagas vs. Matzo — In-Depth Nutrition Comparison

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Important differences between rutabagas and matzo

  • Rutabagas have more vitamin C and potassium; however, matzo has more selenium, iron, vitamin B1, manganese, vitamin B3, vitamin B2, vitamin B5, and phosphorus.
  • Matzo's daily need coverage for selenium is 66% more.

The food varieties used in the comparison are Rutabagas, raw and Crackers, matzo, plain.

Infographic

Rutabagas vs Matzo 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%
Matzo
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more CalciumCalcium +230.8%
Contains more PotassiumPotassium +172.3%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +618.2%
Contains more CopperCopper +87.5%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +67.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +396.2%
Contains more SeleniumSelenium +5171.4%

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%
Matzo
5
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more FolateFolate +23.5%
Contains more CholineCholine +30.6%
Contains more Vitamin B1Vitamin B1 +330%
Contains more Vitamin B2Vitamin B2 +627.5%
Contains more Vitamin B3Vitamin B3 +456%
Contains more Vitamin B5Vitamin B5 +176.9%
Contains more Vitamin B6Vitamin B6 +15%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

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
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +1979.8%
Contains more OtherOther +18.3%
Contains more ProteinProtein +825.9%
Contains more FatsFats +775%
Contains more CarbsCarbs +871%

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
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +408%
Contains more Poly. FatPolyunsaturated fat +585.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas Matzo
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Matzo DV% diff.
Selenium 0.7µg 36.9µg 66%
Iron 0.44mg 3.16mg 34%
Vitamin C 25mg 0mg 28%
Vitamin B1 0.09mg 0.387mg 25%
Carbs 8.62g 83.7g 25%
Manganese 0.131mg 0.65mg 23%
Vitamin B3 0.7mg 3.892mg 20%
Vitamin B2 0.04mg 0.291mg 19%
Protein 1.08g 10g 18%
Calories 37kcal 395kcal 18%
Potassium 305mg 112mg 6%
Vitamin B5 0.16mg 0.443mg 6%
Phosphorus 53mg 89mg 5%
Zinc 0.24mg 0.68mg 4%
Calcium 43mg 13mg 3%
Copper 0.032mg 0.06mg 3%
Polyunsaturated fat 0.088g 0.603g 3%
Fiber 2.3g 3g 3%
Fats 0.16g 1.4g 2%
Fructose 1.61g 2%
Vitamin E 0.3mg 0.06mg 2%
Magnesium 20mg 25mg 1%
Saturated fat 0.027g 0.226g 1%
Vitamin B6 0.1mg 0.115mg 1%
Sodium 12mg 0mg 1%
Folate 21µg 17µg 1%
Choline 14.1mg 10.8mg 1%
Net carbs 6.32g 80.7g N/A
Sugar 4.46g 0.29g N/A
Starch 0.4g 0%
Vitamin K 0.3µg 0.3µg 0%
Monounsaturated fat 0.025g 0.127g 0%
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Matzo
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
24%
Matzo
Minerals Daily Need Coverage Score
13%
Rutabagas
51%
Matzo

Comparison summary

Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.199g)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 4.17g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 72)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $2.5)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.