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  6. Rutabagas vs. Wafer

Rutabagas vs. Wafer — In-Depth Nutrition Comparison

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Important differences between Rutabagas and Wafer

  • Rutabagas have more Vitamin C, however, Wafer have more Copper, Iron, Manganese, Vitamin B2, Vitamin B3, Phosphorus, and Vitamin B1.
  • Wafer's daily need coverage for Copper is 48% more.
  • Rutabagas are lower in Sodium.

The food varieties used in the comparison are Rutabagas, raw and Cookies, chocolate wafers.

Infographic

Rutabagas vs Wafer 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.
Rutabagas
Rutabagas
3
:
7
Wafer
Wafer
Contains more Calcium +38.7%
Contains more Potassium +45.2%
Contains less Sodium -97.9%
Contains more Iron +811.4%
Contains more Magnesium +165%
Contains more Phosphorus +149.1%
Contains more Zinc +354.2%
Contains more Copper +1346.9%
Contains more Manganese +431.3%
Contains more Selenium +714.3%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +38.7%
Contains more Potassium +45.2%
Contains less Sodium -97.9%
Contains more Iron +811.4%
Contains more Magnesium +165%
Contains more Phosphorus +149.1%
Contains more Zinc +354.2%
Contains more Copper +1346.9%
Contains more Manganese +431.3%
Contains more Selenium +714.3%

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.
Rutabagas
Rutabagas
2
:
9
Wafer
Wafer
Contains more Vitamin C +∞%
Contains more Vitamin B6 +96.1%
Contains more Vitamin A +400%
Contains more Vitamin E +140%
Contains more Vitamin B1 +125.6%
Contains more Vitamin B2 +565%
Contains more Vitamin B3 +308.3%
Contains more Vitamin B5 +138.1%
Contains more Folate +123.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +700%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +96.1%
Contains more Vitamin A +400%
Contains more Vitamin E +140%
Contains more Vitamin B1 +125.6%
Contains more Vitamin B2 +565%
Contains more Vitamin B3 +308.3%
Contains more Vitamin B5 +138.1%
Contains more Folate +123.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
4
Wafer
Wafer
Contains more Water +1887.3%
Contains more Protein +511.1%
Contains more Fats +8775%
Contains more Carbs +743.4%
Contains more Other +181.7%
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Water +1887.3%
Contains more Protein +511.1%
Contains more Fats +8775%
Contains more Carbs +743.4%
Contains more Other +181.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
2
Wafer
Wafer
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +19360%
Contains more Polyunsaturated fat +4619.3%
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +19360%
Contains more Polyunsaturated fat +4619.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Wafer Opinion
Net carbs 6.32g 69.3g Wafer
Protein 1.08g 6.6g Wafer
Fats 0.16g 14.2g Wafer
Carbs 8.62g 72.7g Wafer
Calories 37kcal 433kcal Wafer
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g 37.43g Rutabagas
Fiber 2.3g 3.4g Wafer
Calcium 43mg 31mg Rutabagas
Iron 0.44mg 4.01mg Wafer
Magnesium 20mg 53mg Wafer
Phosphorus 53mg 132mg Wafer
Potassium 305mg 210mg Rutabagas
Sodium 12mg 580mg Rutabagas
Zinc 0.24mg 1.09mg Wafer
Copper 0.032mg 0.463mg Wafer
Manganese 0.131mg 0.696mg Wafer
Selenium 0.7µg 5.7µg Wafer
Vitamin A 2IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.3mg 0.72mg Wafer
Vitamin C 25mg 0mg Rutabagas
Vitamin B1 0.09mg 0.203mg Wafer
Vitamin B2 0.04mg 0.266mg Wafer
Vitamin B3 0.7mg 2.858mg Wafer
Vitamin B5 0.16mg 0.381mg Wafer
Vitamin B6 0.1mg 0.051mg Rutabagas
Folate 21µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 0.3µg 2.4µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 0mg 2mg Rutabagas
Saturated Fat 0.027g 4.241g Rutabagas
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.025g 4.865g Wafer
Polyunsaturated fat 0.088g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
Minerals Daily Need Coverage Score
13%
Rutabagas
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 11)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.5)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 32.97g)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 568mg)
Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 4.214g)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.