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  6. Flour vs. Rutabagas

Flour vs. Rutabagas — In-Depth Nutrition Comparison

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What are the main differences between Flour and Rutabagas?

  • Flour is richer in Selenium, Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Copper, and Phosphorus, yet Rutabagas are richer in Vitamin C.
  • Flour's daily need coverage for Selenium is 60% higher.
  • Flour has 12 times more Vitamin B2 than Rutabagas. Flour has 0.494mg of Vitamin B2, while Rutabagas have 0.04mg.

We used Wheat flour, white, all-purpose, enriched, bleached and Rutabagas, raw types in this comparison.

Infographic

Flour 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.
Flour
Flour
8
:
2
Rutabagas
Rutabagas
Contains more Iron +954.5%
Contains more Phosphorus +103.8%
Contains less Sodium -83.3%
Contains more Zinc +191.7%
Contains more Copper +350%
Contains more Manganese +420.6%
Contains more Selenium +4742.9%
Contains more Calcium +186.7%
Contains more Potassium +185%
Equal in Magnesium - 20
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Iron +954.5%
Contains more Phosphorus +103.8%
Contains less Sodium -83.3%
Contains more Zinc +191.7%
Contains more Copper +350%
Contains more Manganese +420.6%
Contains more Selenium +4742.9%
Contains more Calcium +186.7%
Contains more Potassium +185%
Equal in Magnesium - 20

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.
Flour
Flour
5
:
4
Rutabagas
Rutabagas
Contains more Vitamin B1 +772.2%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +743.4%
Contains more Vitamin B5 +173.8%
Contains more Folate +771.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +127.3%
Equal in Vitamin K - 0.3
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +772.2%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +743.4%
Contains more Vitamin B5 +173.8%
Contains more Folate +771.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +127.3%
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Rutabagas
Rutabagas
Contains more Protein +856.5%
Contains more Fats +512.5%
Contains more Carbs +785.3%
Contains more Water +650.3%
Contains more Other +54.3%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +856.5%
Contains more Fats +512.5%
Contains more Carbs +785.3%
Contains more Water +650.3%
Contains more Other +54.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Rutabagas
Rutabagas
Contains more Monounsaturated Fat +248%
Contains more Polyunsaturated fat +369.3%
Contains less Saturated Fat -82.6%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +248%
Contains more Polyunsaturated fat +369.3%
Contains less Saturated Fat -82.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Rutabagas Opinion
Net carbs 73.61g 6.32g Flour
Protein 10.33g 1.08g Flour
Fats 0.98g 0.16g Flour
Carbs 76.31g 8.62g Flour
Calories 364kcal 37kcal Flour
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 0.27g 4.46g Flour
Fiber 2.7g 2.3g Flour
Calcium 15mg 43mg Rutabagas
Iron 4.64mg 0.44mg Flour
Magnesium 22mg 20mg Flour
Phosphorus 108mg 53mg Flour
Potassium 107mg 305mg Rutabagas
Sodium 2mg 12mg Flour
Zinc 0.7mg 0.24mg Flour
Copper 0.144mg 0.032mg Flour
Manganese 0.682mg 0.131mg Flour
Selenium 33.9µg 0.7µg Flour
Vitamin A 0IU 2IU Rutabagas
Vitamin E 0.06mg 0.3mg Rutabagas
Vitamin C 0mg 25mg Rutabagas
Vitamin B1 0.785mg 0.09mg Flour
Vitamin B2 0.494mg 0.04mg Flour
Vitamin B3 5.904mg 0.7mg Flour
Vitamin B5 0.438mg 0.16mg Flour
Vitamin B6 0.044mg 0.1mg Rutabagas
Folate 183µg 21µg Flour
Vitamin K 0.3µg 0.3µg
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.155g 0.027g Rutabagas
Monounsaturated Fat 0.087g 0.025g Flour
Polyunsaturated fat 0.413g 0.088g Flour

Which food is preferable for your diet?

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

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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
50%
Flour
15%
Rutabagas
Minerals Daily Need Coverage Score
59%
Flour
13%
Rutabagas

Comparison summary

Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.128g)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.19g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 10mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.5)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (72)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.