Rutabagas vs. Quinoa — In-Depth Nutrition Comparison
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Important differences between rutabagas and quinoa
- Rutabagas have more vitamin C; however, quinoa has more manganese, copper, phosphorus, iron, magnesium, zinc, vitamin B2, and folate.
- Rutabagas' daily need coverage for vitamin C is 28% more.
- Rutabagas have 2 times more potassium than quinoa. Rutabagas have 305mg of potassium, while quinoa has 172mg.
- Rutabagas have a higher glycemic index than quinoa.
The food varieties used in the comparison are Rutabagas, raw and Quinoa, cooked.
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 CalciumCalcium | +152.9% |
| Contains more PotassiumPotassium | +77.3% |
| Contains more MagnesiumMagnesium | +220% |
| Contains more IronIron | +238.6% |
| Contains more CopperCopper | +500% |
| Contains more ZincZinc | +354.2% |
| Contains more PhosphorusPhosphorus | +186.8% |
| Contains less SodiumSodium | -41.7% |
| Contains more ManganeseManganese | +381.7% |
| Contains more SeleniumSelenium | +300% |
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 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +69.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +110% |
| Contains more Vitamin B1Vitamin B1 | +18.9% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B6Vitamin B6 | +23% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +63.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 25mg | 0mg | 28% |
| Manganese | 0.131mg | 0.631mg | 22% |
| Copper | 0.032mg | 0.192mg | 18% |
| Phosphorus | 53mg | 152mg | 14% |
| Iron | 0.44mg | 1.49mg | 13% |
| Magnesium | 20mg | 64mg | 10% |
| Zinc | 0.24mg | 1.09mg | 8% |
| Polyunsaturated fat | 0.088g | 1.078g | 7% |
| Protein | 1.08g | 4.4g | 7% |
| Starch | 0.4g | 17.63g | 7% |
| Vitamin B2 | 0.04mg | 0.11mg | 5% |
| Folate | 21µg | 42µg | 5% |
| Selenium | 0.7µg | 2.8µg | 4% |
| Calories | 37kcal | 120kcal | 4% |
| Potassium | 305mg | 172mg | 4% |
| Carbs | 8.62g | 21.3g | 4% |
| Calcium | 43mg | 17mg | 3% |
| Fats | 0.16g | 1.92g | 3% |
| Vitamin B5 | 0.16mg | 3% | |
| Fiber | 2.3g | 2.8g | 2% |
| Choline | 14.1mg | 23mg | 2% |
| Fructose | 1.61g | 2% | |
| Vitamin E | 0.3mg | 0.63mg | 2% |
| Vitamin B3 | 0.7mg | 0.412mg | 2% |
| Vitamin B6 | 0.1mg | 0.123mg | 2% |
| Monounsaturated fat | 0.025g | 0.528g | 1% |
| Saturated fat | 0.027g | 0.231g | 1% |
| Vitamin B1 | 0.09mg | 0.107mg | 1% |
| Net carbs | 6.32g | 18.5g | N/A |
| Sugar | 4.46g | 0.87g | N/A |
| Sodium | 12mg | 7mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +24.9% |
| Contains more ProteinProtein | +307.4% |
| Contains more FatsFats | +1100% |
| Contains more CarbsCarbs | +147.1% |
~equal in
Other
~0.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.3% |
| Contains more Mono. FatMonounsaturated fat | +2012% |
| Contains more Poly. FatPolyunsaturated fat | +1125% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +4307.5% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
