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Pumpkin vs Turnip - In-Depth Nutrition Comparison

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What are the main differences between Pumpkin and Turnip?

  • Pumpkin is richer in Vitamin E , Iron and Vitamin B2, yet Turnip is richer in Vitamin A, Vitamin C and Fiber.
  • Pumpkin's daily need coverage for Vitamin A is 47% higher.
  • Pumpkin has 35 times more Vitamin E than Turnip. Pumpkin has 1.06mg of Vitamin E , while Turnip has 0.03mg.

We used Pumpkin, raw and Turnips, raw types in this comparison.

Infographic

Pumpkin 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
:
1
Turnip
Contains more Iron +166.7%
Contains more Potassium +78%
Contains more Copper +49.4%
Contains more Zinc +18.5%
Contains more Phosphorus +63%
Contains less Sodium -98.5%
Contains more Calcium +42.9%
Equal in Magnesium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 9% 17% 8% 29% 8% 12% 9%
Contains more Iron +166.7%
Contains more Potassium +78%
Contains more Copper +49.4%
Contains more Zinc +18.5%
Contains more Phosphorus +63%
Contains less Sodium -98.5%
Contains more Calcium +42.9%
Equal in Magnesium - 11

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
:
2
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +3433.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +49%
Contains more Vitamin K +1000%
Contains more Vitamin C +133.3%
Contains more Vitamin B6 +47.5%
Equal in Folate - 15
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 0% 1% 0% 10% 7% 8% 12% 21% 0% 1% 12%
Contains more Vitamin A +∞%
Contains more Vitamin E +3433.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +49%
Contains more Vitamin K +1000%
Contains more Vitamin C +133.3%
Contains more Vitamin B6 +47.5%
Equal in Folate - 15

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
55
Pumpkin
12
Turnip
Mineral Summary Score
18
Pumpkin
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 the food
Protein
6%
Pumpkin
5%
Turnip
Carbohydrates
7%
Pumpkin
6%
Turnip
Fats
0%
Pumpkin
0%
Turnip

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Turnip
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.041g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.2)
Which food contains less Sugars?
Pumpkin
Pumpkin contains less Sugars (difference - 1.04g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 66mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin Turnip Opinion
Calories 26 28 Turnip
Protein 1 0.9 Pumpkin
Fats 0.1 0.1
Vitamin C 9 21 Turnip
Carbs 6.5 6.43 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.3 Pumpkin
Calcium 21 30 Turnip
Potassium 340 191 Pumpkin
Magnesium 12 11 Pumpkin
Sugars 2.76 3.8 Pumpkin
Fiber 0.5 1.8 Turnip
Copper 0.127 0.085 Pumpkin
Zinc 0.32 0.27 Pumpkin
Starch
Phosphorus 44 27 Pumpkin
Sodium 1 67 Pumpkin
Vitamin A 8513 0 Pumpkin
Vitamin E 1.06 0.03 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.04 Pumpkin
Vitamin B2 0.11 0.03 Pumpkin
Vitamin B3 0.6 0.4 Pumpkin
Vitamin B5 0.298 0.2 Pumpkin
Vitamin B6 0.061 0.09 Turnip
Vitamin B12 0 0
Vitamin K 1.1 0.1 Pumpkin
Folate 16 15 Pumpkin
Trans Fat 0 0
Saturated Fat 0.052 0.011 Turnip
Monounsaturated Fat 0.013 0.006 Pumpkin
Polyunsaturated fat 0.005 0.053 Turnip
Tryptophan 0.012 0.009 Pumpkin
Threonine 0.029 0.025 Pumpkin
Isoleucine 0.031 0.036 Turnip
Leucine 0.046 0.033 Pumpkin
Lysine 0.054 0.036 Pumpkin
Methionine 0.011 0.011
Phenylalanine 0.032 0.017 Pumpkin
Valine 0.035 0.03 Pumpkin
Histidine 0.016 0.014 Pumpkin
Fructose

References

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

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.