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Seaweed vs. Turnip — In-Depth Nutrition Comparison

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How are Seaweed and Turnip different?

  • Seaweed is higher in Vitamin K, Folate, Iron, Magnesium, Calcium, Vitamin B2, Vitamin B5, and Zinc, however, Turnip is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Seaweed is 55% higher.
  • Seaweed contains 12 times more Folate than Turnip. While Seaweed contains 180µg of Folate, Turnip contains only 15µg.
  • Turnip has less Sodium.

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

Infographic

Seaweed 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.
:
2
Turnip
Contains more Calcium +460%
Contains more Iron +850%
Contains more Magnesium +1000%
Contains more Phosphorus +55.6%
Contains more Zinc +355.6%
Contains more Copper +52.9%
Contains more Manganese +49.3%
Contains more Potassium +114.6%
Contains less Sodium -71.2%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Calcium +460%
Contains more Iron +850%
Contains more Magnesium +1000%
Contains more Phosphorus +55.6%
Contains more Zinc +355.6%
Contains more Copper +52.9%
Contains more Manganese +49.3%
Contains more Potassium +114.6%
Contains less Sodium -71.2%
Equal in Selenium - 0.7

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.
:
2
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +2800%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +221%
Contains more Folate +1100%
Contains more Vitamin K +65900%
Contains more Vitamin C +600%
Contains more Vitamin B6 +4400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 +2800%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +221%
Contains more Folate +1100%
Contains more Vitamin K +65900%
Contains more Vitamin C +600%
Contains more Vitamin B6 +4400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Turnip
Contains more Protein +86.7%
Contains more Fats +460%
Contains more Carbs +48.8%
Contains more Other +844.3%
Contains more Water +12.6%
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
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 +86.7%
Contains more Fats +460%
Contains more Carbs +48.8%
Contains more Other +844.3%
Contains more Water +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Turnip
Contains more Monounsaturated Fat +1533.3%
Contains less Saturated Fat -95.5%
Contains more Polyunsaturated fat +12.8%
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +1533.3%
Contains less Saturated Fat -95.5%
Contains more Polyunsaturated fat +12.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Turnip Opinion
Net carbs 8.27g 4.63g Seaweed
Protein 1.68g 0.9g Seaweed
Fats 0.56g 0.1g Seaweed
Carbs 9.57g 6.43g Seaweed
Calories 43kcal 28kcal Seaweed
Sugar 0.6g 3.8g Seaweed
Fiber 1.3g 1.8g Turnip
Calcium 168mg 30mg Seaweed
Iron 2.85mg 0.3mg Seaweed
Magnesium 121mg 11mg Seaweed
Phosphorus 42mg 27mg Seaweed
Potassium 89mg 191mg Turnip
Sodium 233mg 67mg Turnip
Zinc 1.23mg 0.27mg Seaweed
Copper 0.13mg 0.085mg Seaweed
Manganese 0.2mg 0.134mg Seaweed
Selenium 0.7µg 0.7µg
Vitamin A 116IU 0IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 0.03mg Seaweed
Vitamin C 3mg 21mg Turnip
Vitamin B1 0.05mg 0.04mg Seaweed
Vitamin B2 0.15mg 0.03mg Seaweed
Vitamin B3 0.47mg 0.4mg Seaweed
Vitamin B5 0.642mg 0.2mg Seaweed
Vitamin B6 0.002mg 0.09mg Turnip
Folate 180µg 15µg Seaweed
Vitamin K 66µg 0.1µg Seaweed
Tryptophan 0.048mg 0.009mg Seaweed
Threonine 0.055mg 0.025mg Seaweed
Isoleucine 0.076mg 0.036mg Seaweed
Leucine 0.083mg 0.033mg Seaweed
Lysine 0.082mg 0.036mg Seaweed
Methionine 0.025mg 0.011mg Seaweed
Phenylalanine 0.043mg 0.017mg Seaweed
Valine 0.072mg 0.03mg Seaweed
Histidine 0.024mg 0.014mg Seaweed
Saturated Fat 0.247g 0.011g Turnip
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.006g Seaweed
Polyunsaturated fat 0.047g 0.053g Turnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
12%
Turnip
Minerals Daily Need Coverage Score
41%
Seaweed
12%
Turnip

Comparison summary

Which food contains less Sodium?
Turnip
Turnip contains less Sodium (difference - 166mg)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.236g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 3.2g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
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 ($)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.