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  6. Chia seeds vs. Turnip

Chia seeds vs. Turnip — In-Depth Nutrition Comparison

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Significant differences between chia seeds and turnip

  • The amount of fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in turnip.
  • Chia seeds cover your daily fiber needs 130% more than turnip.
  • Turnip has 79 times less selenium than chia seeds. Chia seeds have 55.2µg of selenium, while turnip has 0.7µg.
  • Turnip has a higher glycemic index. The glycemic index of turnip is 73, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Turnips, raw.

Infographic

Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Turnip
Turnip
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 9% 17% 11% 28% 7.4% 12% 8.7% 17% 3.8%
Contains more MagnesiumMagnesium +2945.5%
Contains more CalciumCalcium +2003.3%
Contains more PotassiumPotassium +113.1%
Contains more IronIron +2473.3%
Contains more CopperCopper +987.1%
Contains more ZincZinc +1596.3%
Contains more PhosphorusPhosphorus +3085.2%
Contains less SodiumSodium -76.1%
Contains more ManganeseManganese +1932.1%
Contains more SeleniumSelenium +7785.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Turnip
Turnip
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 0% 0.6% 0% 10% 6.9% 7.5% 12% 21% 0% 0.25% 11% 6.1%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more FolateFolate +226.7%
Contains more Vitamin CVitamin C +1212.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Turnip DV% diff.
Polyunsaturated fat 23.665g 0.053g 157%
Fiber 34.4g 1.8g 130%
Phosphorus 860mg 27mg 119%
Manganese 2.723mg 0.134mg 113%
Selenium 55.2µg 0.7µg 99%
Iron 7.72mg 0.3mg 93%
Copper 0.924mg 0.085mg 93%
Magnesium 335mg 11mg 77%
Calcium 631mg 30mg 60%
Vitamin B3 8.83mg 0.4mg 53%
Vitamin B1 0.62mg 0.04mg 48%
Fats 30.74g 0.1g 47%
Zinc 4.58mg 0.27mg 39%
Protein 16.54g 0.9g 31%
Calories 486kcal 28kcal 23%
Vitamin C 1.6mg 21mg 22%
Saturated fat 3.33g 0.011g 15%
Carbs 42.12g 6.43g 12%
Vitamin B2 0.17mg 0.03mg 11%
Folate 49µg 15µg 9%
Vitamin B6 0.09mg 7%
Potassium 407mg 191mg 6%
Monounsaturated fat 2.309g 0.006g 6%
Vitamin B5 0.2mg 4%
Vitamin E 0.5mg 0.03mg 3%
Choline 11.1mg 2%
Sodium 16mg 67mg 2%
Net carbs 7.72g 4.63g N/A
Sugar 3.8g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.009mg 0%
Threonine 0.709mg 0.025mg 0%
Isoleucine 0.801mg 0.036mg 0%
Leucine 1.371mg 0.033mg 0%
Lysine 0.97mg 0.036mg 0%
Methionine 0.588mg 0.011mg 0%
Phenylalanine 1.016mg 0.017mg 0%
Valine 0.95mg 0.03mg 0%
Histidine 0.531mg 0.014mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Turnip
Turnip
1
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more ProteinProtein +1737.8%
Contains more FatsFats +30640%
Contains more CarbsCarbs +555.1%
Contains more OtherOther +585.7%
Contains more WaterWater +1484%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Turnip
Turnip
1
16% 9% 76%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated fat +38383.3%
Contains more Poly. FatPolyunsaturated fat +44550.9%
Contains less Sat. FatSaturated fat -99.7%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.