Spelt vs. Rutabagas — In-Depth Nutrition Comparison
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A recap on differences between spelt and rutabagas
- Spelt has more manganese, copper, iron, phosphorus, vitamin B3, fiber, zinc, magnesium, and vitamin B1; however, rutabagas are higher in vitamin C.
- Spelt covers your daily manganese needs 124% more than rutabagas.
- Rutabagas contain 16 times less copper than spelt. Spelt contains 0.511mg of copper, while rutabagas contain 0.032mg.
Food varieties used in this article are Spelt, uncooked and Rutabagas, 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 MagnesiumMagnesium | +580% |
| Contains more PotassiumPotassium | +27.2% |
| Contains more IronIron | +909.1% |
| Contains more CopperCopper | +1496.9% |
| Contains more ZincZinc | +1266.7% |
| Contains more PhosphorusPhosphorus | +656.6% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +2177.1% |
| Contains more SeleniumSelenium | +1571.4% |
| Contains more CalciumCalcium | +59.3% |
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.
| Contains more Vitamin EVitamin E | +163.3% |
| Contains more Vitamin B1Vitamin B1 | +304.4% |
| Contains more Vitamin B2Vitamin B2 | +182.5% |
| Contains more Vitamin B3Vitamin B3 | +877.6% |
| Contains more Vitamin B5Vitamin B5 | +567.5% |
| Contains more Vitamin B6Vitamin B6 | +130% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more FolateFolate | +114.3% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1249.1% |
| Contains more FatsFats | +1418.8% |
| Contains more CarbsCarbs | +714.3% |
| Contains more OtherOther | +152.1% |
| Contains more WaterWater | +711.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1680% |
| Contains more Poly. FatPolyunsaturated fat | +1329.5% |
| Contains less Sat. FatSaturated fat | -93.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +13380% |
| Contains more SucroseSucrose | +11.3% |
| Contains more MaltoseMaltose | +25650% |
| Contains more GlucoseGlucose | +173.8% |
| Contains more FructoseFructose | +570.8% |
~equal in
Lactose
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~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.983mg | 0.131mg | 124% |
| Copper | 0.511mg | 0.032mg | 53% |
| Phosphorus | 401mg | 53mg | 50% |
| Iron | 4.44mg | 0.44mg | 50% |
| Vitamin B3 | 6.843mg | 0.7mg | 38% |
| Fiber | 10.7g | 2.3g | 34% |
| Magnesium | 136mg | 20mg | 28% |
| Vitamin C | 0mg | 25mg | 28% |
| Zinc | 3.28mg | 0.24mg | 28% |
| Protein | 14.57g | 1.08g | 27% |
| Vitamin B1 | 0.364mg | 0.09mg | 23% |
| Starch | 53.92g | 0.4g | 22% |
| Carbs | 70.19g | 8.62g | 21% |
| Selenium | 11.7µg | 0.7µg | 20% |
| Vitamin B5 | 1.068mg | 0.16mg | 18% |
| Calories | 338kcal | 37kcal | 15% |
| Vitamin B6 | 0.23mg | 0.1mg | 10% |
| Polyunsaturated fat | 1.258g | 0.088g | 8% |
| Folate | 45µg | 21µg | 6% |
| Vitamin B2 | 0.113mg | 0.04mg | 6% |
| Vitamin E | 0.79mg | 0.3mg | 3% |
| Vitamin K | 3.6µg | 0.3µg | 3% |
| Choline | 14.1mg | 3% | |
| Fats | 2.43g | 0.16g | 3% |
| Fructose | 0.24g | 1.61g | 2% |
| Potassium | 388mg | 305mg | 2% |
| Calcium | 27mg | 43mg | 2% |
| Saturated fat | 0.406g | 0.027g | 2% |
| Monounsaturated fat | 0.445g | 0.025g | 1% |
| Net carbs | 59.49g | 6.32g | N/A |
| Sugar | 6.82g | 4.46g | N/A |
| Sodium | 8mg | 12mg | 0% |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
15%
Minerals Daily Need Coverage Score
119%
13%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 9)
Which food is cheaper?
Spelt is cheaper (difference - $2.5)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Rutabagas is lower in Sugar (difference - 2.36g)
Which food is lower in Saturated fat?
Rutabagas is lower in Saturated fat (difference - 0.379g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)