Rutabagas vs. Water chestnuts — In-Depth Nutrition Comparison
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Summary of differences between rutabagas and water chestnuts
- Rutabagas have more vitamin C; however, water chestnuts are higher in copper, vitamin B6, vitamin B2, manganese, potassium, vitamin B5, and vitamin E.
- Water chestnuts cover your daily need for copper, 33% more than rutabagas.
- Rutabagas have 6 times more vitamin C than water chestnuts. While rutabagas have 25mg of vitamin C, water chestnuts have only 4mg.
These are the specific foods used in this comparison Rutabagas, raw and Waterchestnuts, chinese, (matai), raw.
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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 | +290.9% |
| Contains more IronIron | +633.3% |
| Contains less SodiumSodium | -14.3% |
| Contains more PotassiumPotassium | +91.5% |
| Contains more CopperCopper | +918.8% |
| Contains more ZincZinc | +108.3% |
| Contains more PhosphorusPhosphorus | +18.9% |
| Contains more ManganeseManganese | +152.7% |
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 | +525% |
| Contains more FolateFolate | +31.3% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +55.6% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +199.4% |
| Contains more Vitamin B6Vitamin B6 | +228% |
| Contains more CholineCholine | +156.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.032mg | 0.326mg | 33% |
| Vitamin C | 25mg | 4mg | 23% |
| Vitamin B6 | 0.1mg | 0.328mg | 18% |
| Vitamin B2 | 0.04mg | 0.2mg | 12% |
| Manganese | 0.131mg | 0.331mg | 9% |
| Potassium | 305mg | 584mg | 8% |
| Vitamin E | 0.3mg | 1.2mg | 6% |
| Vitamin B5 | 0.16mg | 0.479mg | 6% |
| Carbs | 8.62g | 23.94g | 5% |
| Iron | 0.44mg | 0.06mg | 5% |
| Choline | 14.1mg | 36.2mg | 4% |
| Vitamin B1 | 0.09mg | 0.14mg | 4% |
| Calories | 37kcal | 97kcal | 3% |
| Calcium | 43mg | 11mg | 3% |
| Fiber | 2.3g | 3g | 3% |
| Vitamin B3 | 0.7mg | 1mg | 2% |
| Fructose | 1.61g | 2% | |
| Zinc | 0.24mg | 0.5mg | 2% |
| Protein | 1.08g | 1.4g | 1% |
| Phosphorus | 53mg | 63mg | 1% |
| Folate | 21µg | 16µg | 1% |
| Fats | 0.16g | 0.1g | 0% |
| Net carbs | 6.32g | 20.94g | N/A |
| Magnesium | 20mg | 22mg | 0% |
| Sugar | 4.46g | 4.8g | N/A |
| Starch | 0.4g | 0% | |
| Sodium | 12mg | 14mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin K | 0.3µg | 0.3µg | 0% |
| Saturated fat | 0.027g | 0.026g | 0% |
| Monounsaturated fat | 0.025g | 0.002g | 0% |
| Polyunsaturated fat | 0.088g | 0.043g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more FatsFats | +60% |
| Contains more WaterWater | +21.7% |
| Contains more ProteinProtein | +29.6% |
| Contains more CarbsCarbs | +177.7% |
| Contains more OtherOther | +54.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.088 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Mono. FatMonounsaturated fat | +1150% |
| Contains more Poly. FatPolyunsaturated fat | +104.7% |
~equal in
Saturated fat
~0.026g
