Walnut vs. Rutabagas — In-Depth Nutrition Comparison

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Significant differences between Walnut and Rutabagas

Walnut has more Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, Zinc, and Vitamin B1, however, Rutabagas are richer in Vitamin C.
Walnut covers your daily Copper needs 173% more than Rutabagas.
Rutabagas have 227 times less Saturated Fat than Walnut. Walnut has 6.126g of Saturated Fat, while Rutabagas have 0.027g.

Specific food types used in this comparison are Nuts, walnuts, english and Rutabagas, raw.

Infographic

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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.

Walnut

Rutabagas

Contains more Calcium +127.9%

Contains more Iron +561.4%

Contains more Magnesium +690%

Contains more Phosphorus +552.8%

Contains more Potassium +44.6%

Contains less Sodium -83.3%

Contains more Zinc +1187.5%

Contains more Copper +4856.3%

Contains more Manganese +2506.1%

Contains more Selenium +600%

Walnut

Rutabagas

Contains more Calcium +127.9%

Contains more Iron +561.4%

Contains more Magnesium +690%

Contains more Phosphorus +552.8%

Contains more Potassium +44.6%

Contains less Sodium -83.3%

Contains more Zinc +1187.5%

Contains more Copper +4856.3%

Contains more Manganese +2506.1%

Contains more Selenium +600%

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.

Walnut

Rutabagas

Contains more Vitamin A +900%

Contains more Vitamin E +133.3%

Contains more Vitamin B1 +278.9%

Contains more Vitamin B2 +275%

Contains more Vitamin B3 +60.7%

Contains more Vitamin B5 +256.3%

Contains more Vitamin B6 +437%

Contains more Folate +366.7%

Contains more Vitamin K +800%

Contains more Vitamin C +1823.1%

Walnut

Rutabagas

Contains more Vitamin A +900%

Contains more Vitamin E +133.3%

Contains more Vitamin B1 +278.9%

Contains more Vitamin B2 +275%

Contains more Vitamin B3 +60.7%

Contains more Vitamin B5 +256.3%

Contains more Vitamin B6 +437%

Contains more Folate +366.7%

Contains more Vitamin K +800%

Contains more Vitamin C +1823.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Walnut

Rutabagas

Contains more Protein +1310.2%

Contains more Fats +40656.3%

Contains more Carbs +59%

Contains more Other +150.7%

Contains more Water +2097.3%

Walnut

Protein: 15.23 g

Fats: 65.21 g

Carbs: 13.71 g

Water: 4.07 g

Other: 1.78 g

Rutabagas

Protein: 1.08 g

Fats: 0.16 g

Carbs: 8.62 g

Water: 89.43 g

Other: 0.71 g

Contains more Protein +1310.2%

Contains more Fats +40656.3%

Contains more Carbs +59%

Contains more Other +150.7%

Contains more Water +2097.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Walnut

Rutabagas

Contains more Monounsaturated Fat +35632%

Contains more Polyunsaturated fat +53506.8%

Contains less Saturated Fat -99.6%

Walnut

Saturated Fat: 6.126 g

Monounsaturated Fat: 8.933 g

Polyunsaturated fat: 47.174 g

Rutabagas

Saturated Fat: 0.027 g

Monounsaturated Fat: 0.025 g

Polyunsaturated fat: 0.088 g

Contains more Monounsaturated Fat +35632%

Contains more Polyunsaturated fat +53506.8%

Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Walnut

Rutabagas

Contains more Sucrose +358.5%

Contains more Starch +566.7%

Contains more Glucose +2775%

Contains more Fructose +1688.9%

Contains more Maltose +∞%

Walnut

Starch: 0.06 g

Sucrose: 2.43 g

Glucose: 0.08 g

Fructose: 0.09 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Rutabagas

Starch: 0.4 g

Sucrose: 0.53 g

Glucose: 2.3 g

Fructose: 1.61 g

Lactose: 0 g

Maltose: 0.02 g

Galactose: 0 g

Contains more Sucrose +358.5%

Contains more Starch +566.7%

Contains more Glucose +2775%

Contains more Fructose +1688.9%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Glycemic Index
Rich in minerals
Rich in vitamins
Lower in Saturated Fat
Lower in price
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	7.01g	6.32g
Protein	15.23g	1.08g
Fats	65.21g	0.16g
Carbs	13.71g	8.62g
Calories	654kcal	37kcal
Starch	0.06g	0.4g
Fructose	0.09g	1.61g
Sugar	2.61g	4.46g
Fiber	6.7g	2.3g
Calcium	98mg	43mg
Iron	2.91mg	0.44mg
Magnesium	158mg	20mg
Phosphorus	346mg	53mg
Potassium	441mg	305mg
Sodium	2mg	12mg
Zinc	3.09mg	0.24mg
Copper	1.586mg	0.032mg
Manganese	3.414mg	0.131mg
Selenium	4.9µg	0.7µg
Vitamin A	20IU	2IU
Vitamin A RAE	1µg	0µg
Vitamin E	0.7mg	0.3mg
Vitamin C	1.3mg	25mg
Vitamin B1	0.341mg	0.09mg
Vitamin B2	0.15mg	0.04mg
Vitamin B3	1.125mg	0.7mg
Vitamin B5	0.57mg	0.16mg
Vitamin B6	0.537mg	0.1mg
Folate	98µg	21µg
Vitamin K	2.7µg	0.3µg
Tryptophan	0.17mg
Threonine	0.596mg
Isoleucine	0.625mg
Leucine	1.17mg
Lysine	0.424mg
Methionine	0.236mg
Phenylalanine	0.711mg
Valine	0.753mg
Histidine	0.391mg
Saturated Fat	6.126g	0.027g
Monounsaturated Fat	8.933g	0.025g
Polyunsaturated fat	47.174g	0.088g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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

33%

15%

Minerals Daily Need Coverage Score

152%

13%

Comparison summary

Which food is lower in Sugar?

Walnut is lower in Sugar (difference - 1.85g)

Which food contains less Sodium?

Walnut contains less Sodium (difference - 10mg)

Which food is lower in glycemic index?

Walnut is lower in glycemic index (difference - 72)

Which food is richer in minerals?

Walnut is relatively richer in minerals

Which food is richer in vitamins?

Walnut is relatively richer in vitamins

Which food is lower in Saturated Fat?

Rutabagas is lower in Saturated Fat (difference - 6.099g)

Which food is cheaper?

Rutabagas is cheaper (difference - $2.5)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Walnut vs. Rutabagas — In-Depth Nutrition Comparison

Significant differences between Walnut and Rutabagas

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References