Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Rutabagas vs Wakame - In-Depth Nutrition Comparison

Compare

The main differences between Rutabagas and Wakame

  • Rutabagas are richer in Vitamin C, yet Wakame is richer in Manganese, Folate, Copper, Iron, Magnesium, Vitamin B2, Vitamin B5, and Calcium.
  • Daily need coverage for Manganese from Wakame is 55% higher.
  • Rutabagas contain 8 times more Vitamin C than Wakame. Rutabagas contain 25mg of Vitamin C, while Wakame contains 3mg.
  • Rutabagas contain less Sodium.

Food types used in this article are Rutabagas, raw and Seaweed, wakame, raw.

Infographic

Rutabagas vs Wakame 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +510%
Contains less Sodium -98.6%
Contains more Calcium +248.8%
Contains more Iron +395.5%
Contains more Magnesium +435%
Contains more Phosphorus +50.9%
Contains more Zinc +58.3%
Contains more Copper +787.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Potassium +510%
Contains less Sodium -98.6%
Contains more Calcium +248.8%
Contains more Iron +395.5%
Contains more Magnesium +435%
Contains more Phosphorus +50.9%
Contains more Zinc +58.3%
Contains more Copper +787.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Wakame
Contains more Vitamin C +733.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +4900%
Contains more Vitamin A +17900%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B5 +335.6%
Contains more Folate +833.3%
Contains more Vitamin K +1666.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +733.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +4900%
Contains more Vitamin A +17900%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B5 +335.6%
Contains more Folate +833.3%
Contains more Vitamin K +1666.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rutabagas Wakame
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Wakame Opinion
Net carbs 6.32g 8.64g Wakame
Protein 1.08g 3.03g Wakame
Fats 0.16g 0.64g Wakame
Carbs 8.62g 9.14g Wakame
Calories 37kcal 45kcal Wakame
Starch 0.4g g Rutabagas
Fructose 1.61g g Rutabagas
Sugar 4.46g 0.65g Wakame
Fiber 2.3g 0.5g Rutabagas
Calcium 43mg 150mg Wakame
Iron 0.44mg 2.18mg Wakame
Magnesium 20mg 107mg Wakame
Phosphorus 53mg 80mg Wakame
Potassium 305mg 50mg Rutabagas
Sodium 12mg 872mg Rutabagas
Zinc 0.24mg 0.38mg Wakame
Copper 0.032mg 0.284mg Wakame
Vitamin A 2IU 360IU Wakame
Vitamin E 0.3mg 1mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 25mg 3mg Rutabagas
Vitamin B1 0.09mg 0.06mg Rutabagas
Vitamin B2 0.04mg 0.23mg Wakame
Vitamin B3 0.7mg 1.6mg Wakame
Vitamin B5 0.16mg 0.697mg Wakame
Vitamin B6 0.1mg 0.002mg Rutabagas
Folate 21µg 196µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 5.3µg Wakame
Tryptophan mg 0.035mg Wakame
Threonine mg 0.165mg Wakame
Isoleucine mg 0.087mg Wakame
Leucine mg 0.257mg Wakame
Lysine mg 0.112mg Wakame
Methionine mg 0.063mg Wakame
Phenylalanine mg 0.112mg Wakame
Valine mg 0.209mg Wakame
Histidine mg 0.015mg Wakame
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.13g Rutabagas
Monounsaturated Fat 0.025g 0.058g Wakame
Polyunsaturated fat 0.088g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Rutabagas
29
Wakame
Mineral Summary Score
14
Rutabagas
58
Wakame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Rutabagas
18%
Wakame
Carbohydrates
9%
Rutabagas
9%
Wakame
Fats
1%
Rutabagas
3%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.81g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 72)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.5)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 860mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.103g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.