Rutabagas vs. Semolina — In-Depth Nutrition Comparison
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Differences between rutabagas and semolina
- Rutabagas have more vitamin C, while semolina has more manganese, selenium, copper, vitamin B3, vitamin B6, phosphorus, vitamin B1, vitamin B5, and zinc.
- Semolina's daily need coverage for manganese is 39% higher.
- Semolina has a lower glycemic index. The glycemic index of semolina is 54, while the glycemic index of rutabagas is 72.
The food types used in this comparison are Rutabagas, raw and Rice, white, long-grain, parboiled, unenriched, dry.
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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 PotassiumPotassium | +75.3% |
| Contains more MagnesiumMagnesium | +35% |
| Contains more CalciumCalcium | +65.1% |
| Contains more IronIron | +68.2% |
| Contains more CopperCopper | +787.5% |
| Contains more ZincZinc | +325% |
| Contains more PhosphorusPhosphorus | +188.7% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +690.1% |
| Contains more SeleniumSelenium | +2742.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +900% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +162.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +148.9% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +621.1% |
| Contains more Vitamin B5Vitamin B5 | +320% |
| Contains more Vitamin B6Vitamin B6 | +352% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.131mg | 1.035mg | 39% |
| Selenium | 0.7µg | 19.9µg | 35% |
| Copper | 0.032mg | 0.284mg | 28% |
| Vitamin C | 25mg | 0mg | 28% |
| Starch | 0.4g | 68.29g | 28% |
| Vitamin B6 | 0.1mg | 0.452mg | 27% |
| Vitamin B3 | 0.7mg | 5.048mg | 27% |
| Carbs | 8.62g | 80.89g | 24% |
| Calories | 37kcal | 374kcal | 17% |
| Phosphorus | 53mg | 153mg | 14% |
| Protein | 1.08g | 7.51g | 13% |
| Vitamin B1 | 0.09mg | 0.224mg | 11% |
| Vitamin B5 | 0.16mg | 0.672mg | 10% |
| Zinc | 0.24mg | 1.02mg | 7% |
| Iron | 0.44mg | 0.74mg | 4% |
| Potassium | 305mg | 174mg | 4% |
| Folate | 21µg | 8µg | 3% |
| Choline | 14.1mg | 3% | |
| Calcium | 43mg | 71mg | 3% |
| Polyunsaturated fat | 0.088g | 0.322g | 2% |
| Fiber | 2.3g | 1.8g | 2% |
| Fructose | 1.61g | 0.02g | 2% |
| Vitamin E | 0.3mg | 0.03mg | 2% |
| Magnesium | 20mg | 27mg | 2% |
| Monounsaturated fat | 0.025g | 0.258g | 1% |
| Saturated fat | 0.027g | 0.294g | 1% |
| Vitamin B2 | 0.04mg | 0.05mg | 1% |
| Fats | 0.16g | 1.03g | 1% |
| Net carbs | 6.32g | 79.09g | N/A |
| Sugar | 4.46g | 0.33g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Vitamin K | 0.3µg | 0.1µg | 0% |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +807% |
| Contains more ProteinProtein | +595.4% |
| Contains more FatsFats | +543.8% |
| Contains more CarbsCarbs | +838.4% |
~equal in
Other
~0.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.8% |
| Contains more Mono. FatMonounsaturated fat | +932% |
| Contains more Poly. FatPolyunsaturated fat | +265.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +152.4% |
| Contains more GlucoseGlucose | +1990.9% |
| Contains more FructoseFructose | +7950% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +16972.5% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
