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  6. Rutabagas vs. Watercress

Rutabagas vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between rutabagas and watercress?

  • Rutabagas are richer in fiber, yet watercress is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin B2.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Rutabagas have 22 times more sugar than watercress. Rutabagas have 4.46g of sugar, while watercress has 0.2g.
  • Watercress has a lower glycemic index than rutabagas.

We used Rutabagas, raw and Watercress, raw types in this comparison.

Infographic

Rutabagas vs Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +120%
Contains more ZincZinc +118.2%
Contains less SodiumSodium -70.7%
Contains more CalciumCalcium +179.1%
Contains more CopperCopper +140.6%
Contains more PhosphorusPhosphorus +13.2%
Contains more ManganeseManganese +86.3%
Contains more SeleniumSelenium +28.6%
~equal in Magnesium ~21mg
~equal in Potassium ~330mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +250%
Contains more FolateFolate +133.3%
Contains more CholineCholine +56.7%
Contains more Vitamin CVitamin C +72%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +93.8%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +83233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Watercress DV% diff.
Vitamin K 0.3µg 250µg 208%
Vitamin C 25mg 43mg 20%
Vitamin A 0µg 160µg 18%
Calcium 43mg 120mg 8%
Fiber 2.3g 0.5g 7%
Vitamin B2 0.04mg 0.12mg 6%
Manganese 0.131mg 0.244mg 5%
Copper 0.032mg 0.077mg 5%
Vitamin E 0.3mg 1mg 5%
Vitamin B3 0.7mg 0.2mg 3%
Iron 0.44mg 0.2mg 3%
Vitamin B5 0.16mg 0.31mg 3%
Folate 21µg 9µg 3%
Vitamin B6 0.1mg 0.129mg 2%
Carbs 8.62g 1.29g 2%
Protein 1.08g 2.3g 2%
Fructose 1.61g 2%
Choline 14.1mg 9mg 1%
Calories 37kcal 11kcal 1%
Sodium 12mg 41mg 1%
Phosphorus 53mg 60mg 1%
Zinc 0.24mg 0.11mg 1%
Potassium 305mg 330mg 1%
Fats 0.16g 0.1g 0%
Net carbs 6.32g 0.79g N/A
Magnesium 20mg 21mg 0%
Sugar 4.46g 0.2g N/A
Starch 0.4g 0%
Selenium 0.7µg 0.9µg 0%
Vitamin B1 0.09mg 0.09mg 0%
Saturated fat 0.027g 0.027g 0%
Monounsaturated fat 0.025g 0.008g 0%
Polyunsaturated fat 0.088g 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +60%
Contains more CarbsCarbs +568.2%
Contains more ProteinProtein +113%
Contains more OtherOther +69%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +212.5%
Contains more Poly. FatPolyunsaturated fat +151.4%
~equal in Saturated fat ~0.027g

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.