Wild rice raw vs. Rutabagas — In-Depth Nutrition Comparison
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Summary of differences between wild rice raw and rutabagas
- Wild rice raw has more copper, phosphorus, manganese, zinc, vitamin B3, magnesium, vitamin B6, iron, and folate; however, rutabagas are higher in vitamin C.
- Wild rice raw covers your daily need for copper, 55% more than rutabagas.
- Wild rice raw has 25 times more zinc than rutabagas. While wild rice raw has 5.96mg of zinc, rutabagas have only 0.24mg.
- The glycemic index of rutabagas is higher.
These are the specific foods used in this comparison Wild rice, raw 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 | +785% |
| Contains more PotassiumPotassium | +40% |
| Contains more IronIron | +345.5% |
| Contains more CopperCopper | +1537.5% |
| Contains more ZincZinc | +2383.3% |
| Contains more PhosphorusPhosphorus | +717% |
| Contains less SodiumSodium | -41.7% |
| Contains more ManganeseManganese | +914.5% |
| Contains more SeleniumSelenium | +300% |
| Contains more CalciumCalcium | +104.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +173.3% |
| Contains more Vitamin B1Vitamin B1 | +27.8% |
| Contains more Vitamin B2Vitamin B2 | +555% |
| Contains more Vitamin B3Vitamin B3 | +861.9% |
| Contains more Vitamin B5Vitamin B5 | +571.3% |
| Contains more Vitamin B6Vitamin B6 | +291% |
| Contains more Vitamin KVitamin K | +533.3% |
| Contains more FolateFolate | +352.4% |
| Contains more CholineCholine | +148.2% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.524mg | 0.032mg | 55% |
| Phosphorus | 433mg | 53mg | 54% |
| Manganese | 1.329mg | 0.131mg | 52% |
| Zinc | 5.96mg | 0.24mg | 52% |
| Vitamin B3 | 6.733mg | 0.7mg | 38% |
| Magnesium | 177mg | 20mg | 37% |
| Vitamin C | 0mg | 25mg | 28% |
| Protein | 14.73g | 1.08g | 27% |
| Vitamin B6 | 0.391mg | 0.1mg | 22% |
| Carbs | 74.9g | 8.62g | 22% |
| Folate | 95µg | 21µg | 19% |
| Iron | 1.96mg | 0.44mg | 19% |
| Vitamin B5 | 1.074mg | 0.16mg | 18% |
| Vitamin B2 | 0.262mg | 0.04mg | 17% |
| Calories | 357kcal | 37kcal | 16% |
| Fiber | 6.2g | 2.3g | 16% |
| Potassium | 427mg | 305mg | 4% |
| Choline | 35mg | 14.1mg | 4% |
| Polyunsaturated fat | 0.676g | 0.088g | 4% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Vitamin E | 0.82mg | 0.3mg | 3% |
| Vitamin B1 | 0.115mg | 0.09mg | 2% |
| Fructose | 1.61g | 2% | |
| Calcium | 21mg | 43mg | 2% |
| Fats | 1.08g | 0.16g | 1% |
| Vitamin K | 1.9µg | 0.3µg | 1% |
| Saturated fat | 0.156g | 0.027g | 1% |
| Net carbs | 68.7g | 6.32g | N/A |
| Sugar | 2.5g | 4.46g | N/A |
| Starch | 0.4g | 0% | |
| Sodium | 7mg | 12mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Monounsaturated fat | 0.159g | 0.025g | 0% |
| Tryptophan | 0.179mg | 0% | |
| Threonine | 0.469mg | 0% | |
| Isoleucine | 0.618mg | 0% | |
| Leucine | 1.018mg | 0% | |
| Lysine | 0.629mg | 0% | |
| Methionine | 0.438mg | 0% | |
| Phenylalanine | 0.721mg | 0% | |
| Valine | 0.858mg | 0% | |
| Histidine | 0.384mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
| Contains more ProteinProtein | +1263.9% |
| Contains more FatsFats | +575% |
| Contains more CarbsCarbs | +768.9% |
| Contains more OtherOther | +115.5% |
| Contains more WaterWater | +1052.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains more Mono. FatMonounsaturated fat | +536% |
| Contains more Poly. FatPolyunsaturated fat | +668.2% |
| Contains less Sat. FatSaturated fat | -82.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +26.4% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g