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  6. Rutabagas vs. Nori

Rutabagas vs. Nori — In-Depth Nutrition Comparison

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Differences between Rutabagas and Nori

  • Rutabagas have more Fiber, while Nori have more Manganese, Folate, Vitamin B2, Vitamin A RAE, Copper, Iron, Vitamin C, Zinc, and Vitamin B5.
  • Nori's daily need coverage for Manganese is 37% higher.
  • Nori contains 8 times less Fiber than Rutabagas. Rutabagas contain 2.3g of Fiber, while Nori contains 0.3g.

The food types used in this comparison are Rutabagas, raw and Seaweed, laver, raw.

Infographic

Rutabagas vs Nori infographic
Infographic link

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
Rutabagas
2
:
7
Nori
Nori
Contains more Magnesium +900%
Contains less Sodium -75%
Contains more Calcium +62.8%
Contains more Iron +309.1%
Contains more Potassium +16.7%
Contains more Zinc +337.5%
Contains more Copper +725%
Contains more Manganese +654.2%
Equal in Phosphorus - 58
Equal in Selenium - 0.7
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +900%
Contains less Sodium -75%
Contains more Calcium +62.8%
Contains more Iron +309.1%
Contains more Potassium +16.7%
Contains more Zinc +337.5%
Contains more Copper +725%
Contains more Manganese +654.2%
Equal in Phosphorus - 58
Equal in Selenium - 0.7

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
Rutabagas
0
:
10
Nori
Nori
Contains more Vitamin A +260000%
Contains more Vitamin E +233.3%
Contains more Vitamin C +56%
Contains more Vitamin B2 +1015%
Contains more Vitamin B3 +110%
Contains more Vitamin B5 +225.6%
Contains more Vitamin B6 +59%
Contains more Folate +595.2%
Contains more Vitamin K +1233.3%
Equal in Vitamin B1 - 0.098
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin A +260000%
Contains more Vitamin E +233.3%
Contains more Vitamin C +56%
Contains more Vitamin B2 +1015%
Contains more Vitamin B3 +110%
Contains more Vitamin B5 +225.6%
Contains more Vitamin B6 +59%
Contains more Folate +595.2%
Contains more Vitamin K +1233.3%
Equal in Vitamin B1 - 0.098

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
2
:
3
Nori
Nori
Contains more Carbs +68.7%
Contains more Protein +438%
Contains more Fats +75%
Contains more Other +431%
Equal in Water - 85.03
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Carbs +68.7%
Contains more Protein +438%
Contains more Fats +75%
Contains more Other +431%
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
1
Nori
Nori
Contains less Saturated Fat -55.7%
Contains more Polyunsaturated fat +25%
Equal in Monounsaturated Fat - 0.025
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -55.7%
Contains more Polyunsaturated fat +25%
Equal in Monounsaturated Fat - 0.025

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas Nori
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Nori Opinion
Net carbs 6.32g 4.81g Rutabagas
Protein 1.08g 5.81g Nori
Fats 0.16g 0.28g Nori
Carbs 8.62g 5.11g Rutabagas
Calories 37kcal 35kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g 0.49g Nori
Fiber 2.3g 0.3g Rutabagas
Calcium 43mg 70mg Nori
Iron 0.44mg 1.8mg Nori
Magnesium 20mg 2mg Rutabagas
Phosphorus 53mg 58mg Nori
Potassium 305mg 356mg Nori
Sodium 12mg 48mg Rutabagas
Zinc 0.24mg 1.05mg Nori
Copper 0.032mg 0.264mg Nori
Manganese 0.131mg 0.988mg Nori
Selenium 0.7µg 0.7µg
Vitamin A 2IU 5202IU Nori
Vitamin A RAE 0µg 260µg Nori
Vitamin E 0.3mg 1mg Nori
Vitamin C 25mg 39mg Nori
Vitamin B1 0.09mg 0.098mg Nori
Vitamin B2 0.04mg 0.446mg Nori
Vitamin B3 0.7mg 1.47mg Nori
Vitamin B5 0.16mg 0.521mg Nori
Vitamin B6 0.1mg 0.159mg Nori
Folate 21µg 146µg Nori
Vitamin K 0.3µg 4µg Nori
Tryptophan 0.043mg Nori
Threonine 0.232mg Nori
Isoleucine 0.259mg Nori
Leucine 0.501mg Nori
Lysine 0.222mg Nori
Methionine 0.145mg Nori
Phenylalanine 0.273mg Nori
Valine 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.027g 0.061g Rutabagas
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.025g 0.025g
Polyunsaturated fat 0.088g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Nori
Minerals Daily Need Coverage Score
13%
Rutabagas
40%
Nori

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.034g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 3.97g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 72)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2.5)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori 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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.