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Rutabagas vs. Papadum — In-Depth Nutrition Comparison

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A recap on differences between rutabagas and papadum

  • Rutabagas have more vitamin C; however, papadum is higher in copper, iron, fiber, manganese, magnesium, folate, phosphorus, and zinc.
  • Papadum covers your daily copper needs 107% more than rutabagas.
  • Rutabagas have less sodium.
  • The glycemic index of rutabagas is higher.

Food varieties used in this article are Rutabagas, raw and Papad.

Infographic

Rutabagas vs Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +1255%
Contains more CalciumCalcium +232.6%
Contains more PotassiumPotassium +227.9%
Contains more IronIron +1672.7%
Contains more CopperCopper +3018.8%
Contains more ZincZinc +1316.7%
Contains more PhosphorusPhosphorus +626.4%
Contains more ManganeseManganese +1092.4%
Contains more SeleniumSelenium +1085.7%

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.
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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +500%
Contains more CholineCholine +3425%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +207.8%
Contains more Vitamin B2Vitamin B2 +545%
Contains more Vitamin B3Vitamin B3 +110.3%
Contains more Vitamin B5Vitamin B5 +473.1%
Contains more Vitamin B6Vitamin B6 +185%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +942.9%
~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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more WaterWater +2462.5%
Contains more ProteinProtein +2266.7%
Contains more FatsFats +1931.3%
Contains more CarbsCarbs +594.5%
Contains more OtherOther +1002.8%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +2028%
Contains more Poly. FatPolyunsaturated fat +1204.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas Papadum
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Rutabagas Papadum DV% diff.
Copper 0.032mg 0.998mg 107%
Iron 0.44mg 7.8mg 92%
Sodium 12mg 1745mg 75%
Fiber 2.3g 18.6g 65%
Manganese 0.131mg 1.562mg 62%
Magnesium 20mg 271mg 60%
Folate 21µg 219µg 50%
Protein 1.08g 25.56g 49%
Phosphorus 53mg 385mg 47%
Zinc 0.24mg 3.4mg 29%
Vitamin C 25mg 0mg 28%
Potassium 305mg 1000mg 20%
Vitamin B2 0.04mg 0.258mg 17%
Carbs 8.62g 59.87g 17%
Calories 37kcal 371kcal 17%
Vitamin B1 0.09mg 0.277mg 16%
Vitamin B5 0.16mg 0.917mg 15%
Vitamin B6 0.1mg 0.285mg 14%
Selenium 0.7µg 8.3µg 14%
Calcium 43mg 143mg 10%
Polyunsaturated fat 0.088g 1.148g 7%
Fats 0.16g 3.25g 5%
Saturated fat 0.027g 1.084g 5%
Vitamin B3 0.7mg 1.472mg 5%
Vitamin E 0.3mg 0.05mg 2%
Choline 14.1mg 0.4mg 2%
Fructose 1.61g 2%
Cholesterol 0mg 4mg 1%
Vitamin A 0µg 13µg 1%
Monounsaturated fat 0.025g 0.532g 1%
Net carbs 6.32g 41.27g N/A
Sugar 4.46g 0g N/A
Starch 0.4g 0%
Vitamin K 0.3µg 0.4µg 0%
Tryptophan 0.266mg 0%
Threonine 0.886mg 0%
Isoleucine 1.303mg 0%
Leucine 2.115mg 0%
Lysine 1.695mg 0%
Methionine 0.372mg 0%
Phenylalanine 1.491mg 0%
Valine 1.434mg 0%
Histidine 0.715mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Papadum
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
34%
Papadum
Minerals Daily Need Coverage Score
13%
Rutabagas
168%
Papadum

Comparison summary

Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 1733mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 1.057g)
Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 4.46g)
Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 26)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $2.5)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.