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Rutabagas vs. Pecan — In-Depth Nutrition Comparison

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What are the differences between rutabagas and pecan?

  • Rutabagas are higher in vitamin C, yet pecan is higher in manganese, copper, vitamin B1, zinc, phosphorus, fiber, iron, and magnesium.
  • Pecan's daily need coverage for manganese is 190% more.
  • Rutabagas have 23 times more vitamin C than pecan. While rutabagas have 25mg of vitamin C, pecan has only 1.1mg.
  • The amount of saturated fat in rutabagas is lower.
  • The glycemic index of pecan is lower.

We used Rutabagas, raw and Nuts, pecans types in this article.

Infographic

Rutabagas vs Pecan 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.
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%
Pecan
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +505%
Contains more CalciumCalcium +62.8%
Contains more PotassiumPotassium +34.4%
Contains more IronIron +475%
Contains more CopperCopper +3650%
Contains more ZincZinc +1787.5%
Contains more PhosphorusPhosphorus +422.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3335.1%
Contains more SeleniumSelenium +442.9%

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%
Pecan
9
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +2172.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +439.4%
Contains more Vitamin B6Vitamin B6 +110%
Contains more Vitamin KVitamin K +1066.7%
Contains more CholineCholine +187.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

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
Pecan
4
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more WaterWater +2440.6%
Contains more ProteinProtein +749.1%
Contains more FatsFats +44881.3%
Contains more CarbsCarbs +60.8%
Contains more OtherOther +108.5%

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
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +163104%
Contains more Poly. FatPolyunsaturated fat +24461.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 11% 47% 33%
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
Pecan
2
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +5650%
Contains more FructoseFructose +3925%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +15%
Contains more SucroseSucrose +635.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Pecan DV% diff.
Manganese 0.131mg 4.5mg 190%
Polyunsaturated fat 0.088g 21.614g 144%
Copper 0.032mg 1.2mg 130%
Fats 0.16g 71.97g 110%
Monounsaturated fat 0.025g 40.801g 102%
Vitamin B1 0.09mg 0.66mg 48%
Zinc 0.24mg 4.53mg 39%
Calories 37kcal 691kcal 33%
Phosphorus 53mg 277mg 32%
Fiber 2.3g 9.6g 29%
Saturated fat 0.027g 6.18g 28%
Vitamin C 25mg 1.1mg 27%
Iron 0.44mg 2.53mg 26%
Magnesium 20mg 121mg 24%
Protein 1.08g 9.17g 16%
Vitamin B5 0.16mg 0.863mg 14%
Vitamin B6 0.1mg 0.21mg 8%
Vitamin B2 0.04mg 0.13mg 7%
Vitamin E 0.3mg 1.4mg 7%
Selenium 0.7µg 3.8µg 6%
Choline 14.1mg 40.5mg 5%
Vitamin K 0.3µg 3.5µg 3%
Potassium 305mg 410mg 3%
Vitamin B3 0.7mg 1.167mg 3%
Calcium 43mg 70mg 3%
Carbs 8.62g 13.86g 2%
Fructose 1.61g 0.04g 2%
Sodium 12mg 0mg 1%
Net carbs 6.32g 4.26g N/A
Sugar 4.46g 3.97g N/A
Starch 0.4g 0.46g 0%
Vitamin A 0µg 3µg 0%
Folate 21µg 22µg 0%
Tryptophan 0.093mg 0%
Threonine 0.306mg 0%
Isoleucine 0.336mg 0%
Leucine 0.598mg 0%
Lysine 0.287mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.426mg 0%
Valine 0.411mg 0%
Histidine 0.262mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Pecan
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
31%
Pecan
Minerals Daily Need Coverage Score
13%
Rutabagas
149%
Pecan

Comparison summary

Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 6.153g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $0.5)
Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan 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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.