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  6. Turnip vs. Cauliflower

Turnip vs. Cauliflower — In-Depth Nutrition Comparison

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How are Turnip and Cauliflower different?

  • Turnip is higher in Copper, however, Cauliflower is richer in Vitamin C, Vitamin K, Folate, Vitamin B5, Vitamin B6, and Choline.
  • Daily need coverage for Vitamin C from Cauliflower is 30% higher.
  • Turnip contains 2 times more Copper than Cauliflower. While Turnip contains 0.085mg of Copper, Cauliflower contains only 0.039mg.
  • Cauliflower has less Sugar.

Turnips, raw and Cauliflower, raw are the varieties used in this article.

Infographic

Turnip vs Cauliflower 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.
Turnip
Turnip
3
:
6
Cauliflower
Cauliflower
Contains more Calcium +36.4%
Contains more Copper +117.9%
Contains more Selenium +16.7%
Contains more Iron +40%
Contains more Magnesium +36.4%
Contains more Phosphorus +63%
Contains more Potassium +56.5%
Contains less Sodium -55.2%
Contains more Manganese +15.7%
Equal in Zinc - 0.27
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +36.4%
Contains more Copper +117.9%
Contains more Selenium +16.7%
Contains more Iron +40%
Contains more Magnesium +36.4%
Contains more Phosphorus +63%
Contains more Potassium +56.5%
Contains less Sodium -55.2%
Contains more Manganese +15.7%
Equal in Zinc - 0.27

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.
Turnip
Turnip
0
:
9
Cauliflower
Cauliflower
Contains more Vitamin E +166.7%
Contains more Vitamin C +129.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +233.5%
Contains more Vitamin B6 +104.4%
Contains more Folate +280%
Contains more Vitamin K +15400%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Cauliflower
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% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin E +166.7%
Contains more Vitamin C +129.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +233.5%
Contains more Vitamin B6 +104.4%
Contains more Folate +280%
Contains more Vitamin K +15400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
1
:
4
Cauliflower
Cauliflower
Contains more Carbs +29.4%
Contains more Protein +113.3%
Contains more Fats +180%
Equal in Water - 92.07
Equal in Other - 0.76
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Carbs +29.4%
Contains more Protein +113.3%
Contains more Fats +180%
Equal in Water - 92.07
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -91.5%
Contains more Polyunsaturated fat +71%
Contains more Monounsaturated Fat +466.7%
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -91.5%
Contains more Polyunsaturated fat +71%
Contains more Monounsaturated Fat +466.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turnip Cauliflower Opinion
Net carbs 4.63g 2.97g Turnip
Protein 0.9g 1.92g Cauliflower
Fats 0.1g 0.28g Cauliflower
Carbs 6.43g 4.97g Turnip
Calories 28kcal 25kcal Turnip
Fructose 0.97g Cauliflower
Sugar 3.8g 1.91g Cauliflower
Fiber 1.8g 2g Cauliflower
Calcium 30mg 22mg Turnip
Iron 0.3mg 0.42mg Cauliflower
Magnesium 11mg 15mg Cauliflower
Phosphorus 27mg 44mg Cauliflower
Potassium 191mg 299mg Cauliflower
Sodium 67mg 30mg Cauliflower
Zinc 0.27mg 0.27mg
Copper 0.085mg 0.039mg Turnip
Manganese 0.134mg 0.155mg Cauliflower
Selenium 0.7µg 0.6µg Turnip
Vitamin E 0.03mg 0.08mg Cauliflower
Vitamin C 21mg 48.2mg Cauliflower
Vitamin B1 0.04mg 0.05mg Cauliflower
Vitamin B2 0.03mg 0.06mg Cauliflower
Vitamin B3 0.4mg 0.507mg Cauliflower
Vitamin B5 0.2mg 0.667mg Cauliflower
Vitamin B6 0.09mg 0.184mg Cauliflower
Folate 15µg 57µg Cauliflower
Vitamin K 0.1µg 15.5µg Cauliflower
Tryptophan 0.009mg 0.02mg Cauliflower
Threonine 0.025mg 0.076mg Cauliflower
Isoleucine 0.036mg 0.071mg Cauliflower
Leucine 0.033mg 0.106mg Cauliflower
Lysine 0.036mg 0.217mg Cauliflower
Methionine 0.011mg 0.02mg Cauliflower
Phenylalanine 0.017mg 0.065mg Cauliflower
Valine 0.03mg 0.125mg Cauliflower
Histidine 0.014mg 0.056mg Cauliflower
Saturated Fat 0.011g 0.13g Turnip
Monounsaturated Fat 0.006g 0.034g Cauliflower
Polyunsaturated fat 0.053g 0.031g Turnip
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Turnip
30%
Cauliflower
Minerals Daily Need Coverage Score
12%
Turnip
13%
Cauliflower

Comparison summary

Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Turnip
Turnip is lower in glycemic index (difference - 73)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.89g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 37mg)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.