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  6. Chard vs. Turnip

Chard vs. Turnip — In-Depth Nutrition Comparison

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Important differences between Chard and Turnip

  • Turnip has less Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin E , Potassium, Manganese, and Copper.
  • Chard's daily need coverage for Vitamin K is 273% more.
  • Turnip is lower in Sodium.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Turnips, raw.

Infographic

Chard vs Turnip 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.
Chard
Chard
9
:
1
Turnip
Turnip
Contains more Calcium +93.3%
Contains more Iron +653.3%
Contains more Magnesium +681.8%
Contains more Phosphorus +22.2%
Contains more Potassium +187.4%
Contains more Zinc +22.2%
Contains more Copper +91.8%
Contains more Manganese +149.3%
Contains more Selenium +28.6%
Contains less Sodium -62.6%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Calcium +93.3%
Contains more Iron +653.3%
Contains more Magnesium +681.8%
Contains more Phosphorus +22.2%
Contains more Potassium +187.4%
Contains more Zinc +22.2%
Contains more Copper +91.8%
Contains more Manganese +149.3%
Contains more Selenium +28.6%
Contains less Sodium -62.6%

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.
Chard
Chard
4
:
6
Turnip
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +6200%
Contains more Vitamin B2 +186.7%
Contains more Vitamin K +327200%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +22.7%
Contains more Folate +66.7%
Equal in Vitamin B6 - 0.09
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +6200%
Contains more Vitamin B2 +186.7%
Contains more Vitamin K +327200%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +22.7%
Contains more Folate +66.7%
Equal in Vitamin B6 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Turnip
Turnip
Contains more Protein +108.9%
Contains more Other +80%
Contains more Fats +25%
Contains more Carbs +55.7%
Equal in Water - 91.87
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more Protein +108.9%
Contains more Other +80%
Contains more Fats +25%
Contains more Carbs +55.7%
Equal in Water - 91.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Turnip
Turnip
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +89.3%
Equal in Saturated Fat - 0.011
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +89.3%
Equal in Saturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Turnip Opinion
Net carbs 2.03g 4.63g Turnip
Protein 1.88g 0.9g Chard
Fats 0.08g 0.1g Turnip
Carbs 4.13g 6.43g Turnip
Calories 20kcal 28kcal Turnip
Sugar 1.1g 3.8g Chard
Fiber 2.1g 1.8g Chard
Calcium 58mg 30mg Chard
Iron 2.26mg 0.3mg Chard
Magnesium 86mg 11mg Chard
Phosphorus 33mg 27mg Chard
Potassium 549mg 191mg Chard
Sodium 179mg 67mg Turnip
Zinc 0.33mg 0.27mg Chard
Copper 0.163mg 0.085mg Chard
Manganese 0.334mg 0.134mg Chard
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 0IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 0.03mg Chard
Vitamin C 18mg 21mg Turnip
Vitamin B1 0.034mg 0.04mg Turnip
Vitamin B2 0.086mg 0.03mg Chard
Vitamin B3 0.36mg 0.4mg Turnip
Vitamin B5 0.163mg 0.2mg Turnip
Vitamin B6 0.085mg 0.09mg Turnip
Folate 9µg 15µg Turnip
Vitamin K 327.3µg 0.1µg Chard
Tryptophan 0.018mg 0.009mg Chard
Threonine 0.086mg 0.025mg Chard
Isoleucine 0.154mg 0.036mg Chard
Leucine 0.135mg 0.033mg Chard
Lysine 0.103mg 0.036mg Chard
Methionine 0.02mg 0.011mg Chard
Phenylalanine 0.114mg 0.017mg Chard
Valine 0.114mg 0.03mg Chard
Histidine 0.038mg 0.014mg Chard
Saturated Fat 0.012g 0.011g Turnip
Monounsaturated Fat 0.016g 0.006g Chard
Polyunsaturated fat 0.028g 0.053g Turnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Turnip
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
113%
Chard
12%
Turnip
Minerals Daily Need Coverage Score
36%
Chard
12%
Turnip

Comparison summary

Which food contains less Sodium?
Turnip
Turnip contains less Sodium (difference - 112mg)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.001g)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 2.7g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.