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Cauliflower vs Turnip - In-Depth Nutrition Comparison

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How are Cauliflower and Turnip different?

  • Cauliflower is higher in Vitamin C, Vitamin K, Folate, Vitamin B5, Vitamin B6, and Choline, however Turnip is richer in Copper.
  • Daily need coverage for Vitamin C from Cauliflower is 30% higher.
  • Cauliflower contains 155 times more Vitamin K than Turnip. While Cauliflower contains 15.5µg of Vitamin K, Turnip contains only 0.1µg.
  • Cauliflower has less Sugar.

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

Infographic

Cauliflower vs Turnip infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Calcium +36.4%
Contains more Copper +117.9%
Equal in Zinc - 0.27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 12% 8% 12% 17% 9% 8% 29%
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 Calcium +36.4%
Contains more Copper +117.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Turnip
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%
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Turnip
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 Cauliflower Turnip Opinion
Net carbs 2.97g 4.63g Turnip
Protein 1.92g 0.9g Cauliflower
Fats 0.28g 0.1g Cauliflower
Carbs 4.97g 6.43g Turnip
Calories 25kcal 28kcal Turnip
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 3.8g Cauliflower
Fiber 2g 1.8g Cauliflower
Calcium 22mg 30mg Turnip
Iron 0.42mg 0.3mg Cauliflower
Magnesium 15mg 11mg Cauliflower
Phosphorus 44mg 27mg Cauliflower
Potassium 299mg 191mg Cauliflower
Sodium 30mg 67mg Cauliflower
Zinc 0.27mg 0.27mg
Copper 0.039mg 0.085mg Turnip
Vitamin A 0IU 0IU
Vitamin E 0.08mg 0.03mg Cauliflower
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 21mg Cauliflower
Vitamin B1 0.05mg 0.04mg Cauliflower
Vitamin B2 0.06mg 0.03mg Cauliflower
Vitamin B3 0.507mg 0.4mg Cauliflower
Vitamin B5 0.667mg 0.2mg Cauliflower
Vitamin B6 0.184mg 0.09mg Cauliflower
Folate 57µg 15µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 0.1µg Cauliflower
Tryptophan 0.02mg 0.009mg Cauliflower
Threonine 0.076mg 0.025mg Cauliflower
Isoleucine 0.071mg 0.036mg Cauliflower
Leucine 0.106mg 0.033mg Cauliflower
Lysine 0.217mg 0.036mg Cauliflower
Methionine 0.02mg 0.011mg Cauliflower
Phenylalanine 0.065mg 0.017mg Cauliflower
Valine 0.125mg 0.03mg Cauliflower
Histidine 0.056mg 0.014mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.011g Turnip
Monounsaturated Fat 0.034g 0.006g Cauliflower
Polyunsaturated fat 0.031g 0.053g Turnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Turnip
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
12
Turnip
Mineral Summary Score
13
Cauliflower
13
Turnip

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
5%
Turnip
Carbohydrates
5%
Cauliflower
6%
Turnip
Fats
1%
Cauliflower
0%
Turnip

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.