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  6. Rutabagas vs. Wakame

Rutabagas vs. Wakame — In-Depth Nutrition Comparison

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The main differences between rutabagas and wakame

  • Rutabagas are richer in vitamin C, yet wakame is richer in manganese, folate, copper, iron, magnesium, vitamin B2, vitamin B5, and calcium.
  • Daily need coverage for manganese for wakame is 55% higher.
  • Rutabagas contain 8 times more vitamin C than wakame. Rutabagas contain 25mg of vitamin C, while wakame contains 3mg.
  • Rutabagas contain less sodium.

Food types used in this article are Rutabagas, raw and Seaweed, wakame, raw.

Infographic

Rutabagas vs Wakame 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%
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +510%
Contains less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +435%
Contains more CalciumCalcium +248.8%
Contains more IronIron +395.5%
Contains more CopperCopper +787.5%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +50.9%
Contains more ManganeseManganese +968.7%
~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%
Wakame
Wakame
7
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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +128.6%
Contains more Vitamin B5Vitamin B5 +335.6%
Contains more Vitamin KVitamin K +1666.7%
Contains more FolateFolate +833.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Wakame DV% diff.
Manganese 0.131mg 1.4mg 55%
Folate 21µg 196µg 44%
Sodium 12mg 872mg 37%
Copper 0.032mg 0.284mg 28%
Vitamin C 25mg 3mg 24%
Iron 0.44mg 2.18mg 22%
Magnesium 20mg 107mg 21%
Vitamin B2 0.04mg 0.23mg 15%
Calcium 43mg 150mg 11%
Vitamin B5 0.16mg 0.697mg 11%
Potassium 305mg 50mg 8%
Vitamin B6 0.1mg 0.002mg 8%
Fiber 2.3g 0.5g 7%
Vitamin B3 0.7mg 1.6mg 6%
Vitamin E 0.3mg 1mg 5%
Protein 1.08g 3.03g 4%
Phosphorus 53mg 80mg 4%
Vitamin K 0.3µg 5.3µg 4%
Vitamin B1 0.09mg 0.06mg 3%
Vitamin A 0µg 18µg 2%
Fructose 1.61g 2%
Fats 0.16g 0.64g 1%
Zinc 0.24mg 0.38mg 1%
Polyunsaturated fat 0.088g 0.218g 1%
Calories 37kcal 45kcal 0%
Protein per 100 calories 2.9g 6.7g N/A
Calories per 10 g protein 343kcal 149kcal N/A
Weight per 100 calories 270g 222g N/A
Net carbs 6.32g 8.64g N/A
Carbs 8.62g 9.14g 0%
Sugar 4.46g 0.65g N/A
Starch 0.4g 0%
Selenium 0.7µg 0.7µg 0%
Choline 14.1mg 13.9mg 0%
Saturated fat 0.027g 0.13g 0%
Monounsaturated fat 0.025g 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +11.8%
Contains more ProteinProtein +180.6%
Contains more FatsFats +300%
Contains more OtherOther +914.1%
~equal in Carbs ~9.14g

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +132%
Contains more Poly. FatPolyunsaturated fat +147.7%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.