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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 A RAE, Vitamin E , Iron, and Vitamin B2, yet Turnip is richer in Vitamin C, and Fiber.
  • Pumpkin's daily need coverage for Vitamin A RAE 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 Phosphorus +63%
Contains more Potassium +78%
Contains less Sodium -98.5%
Contains more Zinc +18.5%
Contains more Copper +49.4%
Contains more Calcium +42.9%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 12% 8% 12% 17% 9% 8% 29%
Contains more Iron +166.7%
Contains more Phosphorus +63%
Contains more Potassium +78%
Contains less Sodium -98.5%
Contains more Zinc +18.5%
Contains more Copper +49.4%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 +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

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.
Pumpkin Turnip
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Turnip Opinion
Net carbs 6g 4.63g Pumpkin
Protein 1g 0.9g Pumpkin
Fats 0.1g 0.1g
Carbs 6.5g 6.43g Pumpkin
Calories 26kcal 28kcal Turnip
Starch g g
Fructose g g
Sugar 2.76g 3.8g Pumpkin
Fiber 0.5g 1.8g Turnip
Calcium 21mg 30mg Turnip
Iron 0.8mg 0.3mg Pumpkin
Magnesium 12mg 11mg Pumpkin
Phosphorus 44mg 27mg Pumpkin
Potassium 340mg 191mg Pumpkin
Sodium 1mg 67mg Pumpkin
Zinc 0.32mg 0.27mg Pumpkin
Copper 0.127mg 0.085mg Pumpkin
Vitamin A 8513IU 0IU Pumpkin
Vitamin E 1.06mg 0.03mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 21mg Turnip
Vitamin B1 0.05mg 0.04mg Pumpkin
Vitamin B2 0.11mg 0.03mg Pumpkin
Vitamin B3 0.6mg 0.4mg Pumpkin
Vitamin B5 0.298mg 0.2mg Pumpkin
Vitamin B6 0.061mg 0.09mg Turnip
Folate 16µg 15µg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 0.1µg Pumpkin
Tryptophan 0.012mg 0.009mg Pumpkin
Threonine 0.029mg 0.025mg Pumpkin
Isoleucine 0.031mg 0.036mg Turnip
Leucine 0.046mg 0.033mg Pumpkin
Lysine 0.054mg 0.036mg Pumpkin
Methionine 0.011mg 0.011mg
Phenylalanine 0.032mg 0.017mg Pumpkin
Valine 0.035mg 0.03mg Pumpkin
Histidine 0.016mg 0.014mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.011g Turnip
Monounsaturated Fat 0.013g 0.006g Pumpkin
Polyunsaturated fat 0.005g 0.053g Turnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Turnip
Low Fats diet Equal
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
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 food.
Protein
6%
Pumpkin
5%
Turnip
Carbohydrates
7%
Pumpkin
6%
Turnip
Fats
0%
Pumpkin
0%
Turnip

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 is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (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)

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. 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.