Rutabagas vs. Tofu — In-Depth Nutrition Comparison
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Differences between rutabagas and tofu
- Rutabagas have more vitamin C, while tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium.
- Tofu's daily need coverage for calcium is 64% higher.
- Tofu contains 125 times less vitamin C than rutabagas. Rutabagas contain 25mg of vitamin C, while tofu contains 0.2mg.
- The amount of saturated fat in rutabagas is lower.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of rutabagas is 72.
The food types used in this comparison are Rutabagas, raw and Tofu, raw, firm, prepared with calcium sulfate.
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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 | +28.7% |
| Contains less SodiumSodium | -14.3% |
| Contains more MagnesiumMagnesium | +190% |
| Contains more CalciumCalcium | +1488.4% |
| Contains more IronIron | +504.5% |
| Contains more CopperCopper | +1081.3% |
| Contains more ZincZinc | +554.2% |
| Contains more PhosphorusPhosphorus | +258.5% |
| Contains more ManganeseManganese | +801.5% |
| Contains more SeleniumSelenium | +2385.7% |
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.
| Contains more Vitamin CVitamin C | +12400% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +83.7% |
| Contains more Vitamin B5Vitamin B5 | +20.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +75.6% |
| Contains more Vitamin B2Vitamin B2 | +155% |
| Contains more FolateFolate | +38.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 43mg | 683mg | 64% |
| Manganese | 0.131mg | 1.181mg | 46% |
| Copper | 0.032mg | 0.378mg | 38% |
| Polyunsaturated fat | 0.088g | 4.921g | 32% |
| Protein | 1.08g | 17.27g | 32% |
| Selenium | 0.7µg | 17.4µg | 30% |
| Vitamin C | 25mg | 0.2mg | 28% |
| Iron | 0.44mg | 2.66mg | 28% |
| Phosphorus | 53mg | 190mg | 20% |
| Fats | 0.16g | 8.72g | 13% |
| Zinc | 0.24mg | 1.57mg | 12% |
| Magnesium | 20mg | 58mg | 9% |
| Vitamin B1 | 0.09mg | 0.158mg | 6% |
| Saturated fat | 0.027g | 1.261g | 6% |
| Monounsaturated fat | 0.025g | 1.925g | 5% |
| Vitamin B2 | 0.04mg | 0.102mg | 5% |
| Calories | 37kcal | 144kcal | 5% |
| Choline | 14.1mg | 3% | |
| Vitamin E | 0.3mg | 2% | |
| Folate | 21µg | 29µg | 2% |
| Potassium | 305mg | 237mg | 2% |
| Carbs | 8.62g | 2.78g | 2% |
| Vitamin B3 | 0.7mg | 0.381mg | 2% |
| Fructose | 1.61g | 2% | |
| Vitamin B6 | 0.1mg | 0.092mg | 1% |
| Vitamin B5 | 0.16mg | 0.133mg | 1% |
| Net carbs | 6.32g | 0.48g | N/A |
| Sugar | 4.46g | N/A | |
| Fiber | 2.3g | 2.3g | 0% |
| Starch | 0.4g | 0% | |
| Sodium | 12mg | 14mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +210.1% |
| Contains more WaterWater | +28.1% |
| Contains more ProteinProtein | +1499.1% |
| Contains more FatsFats | +5350% |
| Contains more OtherOther | +97.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +7600% |
| Contains more Poly. FatPolyunsaturated fat | +5492% |
