Onion vs Turnip - Health impact and Nutrition Comparison
Turnips are higher in vitamin C and copper. They are nearly three times higher in vitamin C. Onions provide more carbs than Turnips. Onions are also richer in proteins.
Table of contents
This article will compare Turnip and Onion regarding their nutritional content and health impact. Here we will discuss the differences between raw turnip (1) and raw onion (2).
Although Onion and Turnip contain about 90% water, the distribution of macronutrients differs. The nutrients they give are compared below in the quantities that they provide.
Turnips and onions are low-calorie foods because they are non-sweet vegetables. However, Onion is higher in calories than Turnip.
Both Onion and Turnip are low in carbs. However, in terms of carbs, Onion is higher compared to Turnip. It provides 3g more carbs.
Turnip is lower in net carbs: 100g has 4.6g of net carbs, while the same amount of Onion contains 7.6g.
Turnip and Onion are plant food products. Hence, they do not provide much protein. Still, Onion is higher in proteins than Turnip.
The two vegetables are rich in different vitamins.
Turnips are an excellent source of vitamin C: they are approximately three times higher in vitamin C (21mg per 100g) than Onions (7.4mg per 100g).
Onion is richer in vitamins B1, B6, and K, while Turnip provides more vitamin B3, B5, and E.
Turnips are the champions in this section. They are higher in calcium, iron, potassium, zinc, and copper.
Turnip is more than two times higher in copper than Onion.
You can check these two vegetables' mineral compositions in the chart below.
Turnips and Onions contain different plant compounds with anticancer properties.
Turnips have chemicals called glucosinates. They are a group of bioactive compounds with antioxidant capacities that help reduce oxidative stress-reducing cancer risk (3) (4). A higher intake of glucosinates is linked with a reduced risk of colon, rectal, and lung cancers (5) (6) (7).
The anticancer properties of Onions are mostly linked with sulfur-containing compounds. For instance, Onion provides onionin A, a sulfur-containing chemical that decreases tumor development and inhibits the spread of lung and ovarian cancers (8) (9).
Blood sugar control
Both these vegetables have anti-diabetic effects connected with the different chemicals they provide.
Turnips help maintain blood glucose levels by lowering glucose production in the liver and reducing the absorption of carbs (10) (11).
Onions possess anti-diabetic effects by producing quercetin, an antioxidant that helps control blood sugar regulation (12).
Protection against bacteria
Both Onions and Turnips are involved in antibacterial activities.
Turnips glucosinates can turn into isothyocianates that inhibit bacterial and microbial growth (13). These compounds are effective against harmful bacteria such as E.Coli and S. Aureus (14) (15).
Onion extracts show inhibiting effects on Vibrio cholerae and Helicobacter pylori (16) (17).
Comparison summary table
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in price|
|Rich in minerals|
|Lower in Sodium|
|Lower in glycemic index|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet||Equal|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|