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  6. Wheat vs. Rutabagas

Wheat vs. Rutabagas — In-Depth Nutrition Comparison

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Differences between Wheat and Rutabagas

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Iron, Vitamin B3, Zinc, Magnesium, and Vitamin B1, while Rutabagas has more Vitamin C.
  • Wheat 's daily need coverage for Selenium is 161% higher.
  • Rutabagas contain 23 times less Manganese than Wheat . Wheat contains 3.012mg of Manganese, while Rutabagas contain 0.131mg.

The food types used in this comparison are Wheat, durum and Rutabagas, raw.

Infographic

Wheat vs Rutabagas 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.
Wheat
Wheat
9
:
1
Rutabagas
Rutabagas
Contains more Iron +700%
Contains more Magnesium +620%
Contains more Phosphorus +858.5%
Contains more Potassium +41.3%
Contains less Sodium -83.3%
Contains more Zinc +1633.3%
Contains more Copper +1628.1%
Contains more Manganese +2199.2%
Contains more Selenium +12671.4%
Contains more Calcium +26.5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Iron +700%
Contains more Magnesium +620%
Contains more Phosphorus +858.5%
Contains more Potassium +41.3%
Contains less Sodium -83.3%
Contains more Zinc +1633.3%
Contains more Copper +1628.1%
Contains more Manganese +2199.2%
Contains more Selenium +12671.4%
Contains more Calcium +26.5%

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.
Wheat
Wheat
6
:
4
Rutabagas
Rutabagas
Contains more Vitamin B1 +365.6%
Contains more Vitamin B2 +202.5%
Contains more Vitamin B3 +862.6%
Contains more Vitamin B5 +484.4%
Contains more Vitamin B6 +319%
Contains more Folate +104.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Rutabagas
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%
Contains more Vitamin B1 +365.6%
Contains more Vitamin B2 +202.5%
Contains more Vitamin B3 +862.6%
Contains more Vitamin B5 +484.4%
Contains more Vitamin B6 +319%
Contains more Folate +104.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Rutabagas
Rutabagas
Contains more Protein +1166.7%
Contains more Fats +1443.8%
Contains more Carbs +725.2%
Contains more Other +150.7%
Contains more Water +717.5%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +1166.7%
Contains more Fats +1443.8%
Contains more Carbs +725.2%
Contains more Other +150.7%
Contains more Water +717.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Rutabagas
Rutabagas
Contains more Monounsaturated Fat +1276%
Contains more Polyunsaturated fat +1011.4%
Contains less Saturated Fat -94.1%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +1276%
Contains more Polyunsaturated fat +1011.4%
Contains less Saturated Fat -94.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Rutabagas
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Rutabagas Opinion
Net carbs 71.13g 6.32g Wheat
Protein 13.68g 1.08g Wheat
Fats 2.47g 0.16g Wheat
Carbs 71.13g 8.62g Wheat
Calories 339kcal 37kcal Wheat
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g Wheat
Fiber 2.3g Rutabagas
Calcium 34mg 43mg Rutabagas
Iron 3.52mg 0.44mg Wheat
Magnesium 144mg 20mg Wheat
Phosphorus 508mg 53mg Wheat
Potassium 431mg 305mg Wheat
Sodium 2mg 12mg Wheat
Zinc 4.16mg 0.24mg Wheat
Copper 0.553mg 0.032mg Wheat
Manganese 3.012mg 0.131mg Wheat
Selenium 89.4µg 0.7µg Wheat
Vitamin A 0IU 2IU Rutabagas
Vitamin E 0.3mg Rutabagas
Vitamin C 0mg 25mg Rutabagas
Vitamin B1 0.419mg 0.09mg Wheat
Vitamin B2 0.121mg 0.04mg Wheat
Vitamin B3 6.738mg 0.7mg Wheat
Vitamin B5 0.935mg 0.16mg Wheat
Vitamin B6 0.419mg 0.1mg Wheat
Folate 43µg 21µg Wheat
Vitamin K 0.3µg Rutabagas
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.454g 0.027g Rutabagas
Monounsaturated Fat 0.344g 0.025g Wheat
Polyunsaturated fat 0.978g 0.088g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
15%
Rutabagas
Minerals Daily Need Coverage Score
168%
Wheat
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 22)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.427g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.