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  6. Rutabagas vs. Spirulina

Rutabagas vs. Spirulina — In-Depth Nutrition Comparison

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Differences between rutabagas and spirulina

  • Rutabagas have more vitamin C, fiber, phosphorus, potassium, and vitamin B6, while spirulina has more copper, iron, vitamin B2, and vitamin B1.
  • Spirulina's daily need coverage for copper is 63% higher.
  • Spirulina contains 28 times less vitamin C than rutabagas. Rutabagas contain 25mg of vitamin C, while spirulina contains 0.9mg.

The food types used in this comparison are Rutabagas, raw and Seaweed, spirulina, raw.

Infographic

Rutabagas vs Spirulina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +140.2%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +381.8%
Contains less SodiumSodium -87.8%
Contains more IronIron +534.1%
Contains more CopperCopper +1765.6%
Contains more ManganeseManganese +42%
~equal in Magnesium ~19mg
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 83% 0% 0% 6% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +2677.8%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more FolateFolate +133.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +63.3%
Contains more Vitamin B1Vitamin B1 +146.7%
Contains more Vitamin B2Vitamin B2 +755%
Contains more Vitamin B3Vitamin B3 +70.9%
Contains more Vitamin B5Vitamin B5 +103.1%
Contains more Vitamin KVitamin K +733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Spirulina DV% diff.
Copper 0.032mg 0.597mg 63%
Iron 0.44mg 2.79mg 29%
Vitamin C 25mg 0.9mg 27%
Vitamin B2 0.04mg 0.342mg 23%
Vitamin B1 0.09mg 0.222mg 11%
Protein 1.08g 5.92g 10%
Fiber 2.3g 0.4g 8%
Phosphorus 53mg 11mg 6%
Potassium 305mg 127mg 5%
Vitamin B6 0.1mg 0.034mg 5%
Sodium 12mg 98mg 4%
Calcium 43mg 12mg 3%
Vitamin B3 0.7mg 1.196mg 3%
Vitamin B5 0.16mg 0.325mg 3%
Folate 21µg 9µg 3%
Carbs 8.62g 2.42g 2%
Manganese 0.131mg 0.186mg 2%
Vitamin K 0.3µg 2.5µg 2%
Fructose 1.61g 2%
Calories 37kcal 26kcal 1%
Vitamin E 0.3mg 0.49mg 1%
Choline 14.1mg 6.5mg 1%
Protein per 100 calories 2.9g 23g N/A
Calories per 10 g protein 343kcal 44kcal N/A
Weight per 100 calories 270g 385g N/A
Fats 0.16g 0.39g 0%
Net carbs 6.32g 2.02g N/A
Magnesium 20mg 19mg 0%
Sugar 4.46g 0.3g N/A
Zinc 0.24mg 0.2mg 0%
Starch 0.4g 0%
Vitamin A 0µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.027g 0.135g 0%
Monounsaturated fat 0.025g 0.034g 0%
Polyunsaturated fat 0.088g 0.106g 0%
Tryptophan 0.096mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.312mg 0%
Methionine 0.118mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +256.2%
Contains more OtherOther +18.3%
Contains more ProteinProtein +448.1%
Contains more FatsFats +143.8%
~equal in Water ~90.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +36%
Contains more Poly. FatPolyunsaturated fat +20.5%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.