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Spelt vs. Turnip — In-Depth Nutrition Comparison

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The main differences between spelt and turnip

  • Spelt has more manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, zinc, and vitamin B1; however, turnip has more vitamin C.
  • Daily need coverage for manganese for spelt is 124% higher.
  • Turnip has 17 times less vitamin B3 than spelt. Spelt has 6.843mg of vitamin B3, while turnip has 0.4mg.

Food types used in this article are Spelt, uncooked and Turnips, raw.

Infographic

Spelt 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.
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Turnip
1
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 +1136.4%
Contains more PotassiumPotassium +103.1%
Contains more IronIron +1380%
Contains more CopperCopper +501.2%
Contains more ZincZinc +1114.8%
Contains more PhosphorusPhosphorus +1385.2%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +2126.1%
Contains more SeleniumSelenium +1571.4%
Contains more CalciumCalcium +11.1%

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.
Spelt
8
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Turnip
2
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 +2533.3%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +276.7%
Contains more Vitamin B3Vitamin B3 +1610.8%
Contains more Vitamin B5Vitamin B5 +434%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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 +1518.9%
Contains more FatsFats +2330%
Contains more CarbsCarbs +991.6%
Contains more OtherOther +155.7%
Contains more WaterWater +733.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
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 +7316.7%
Contains more Poly. FatPolyunsaturated fat +2273.6%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Turnip
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium 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 Spelt Turnip DV% diff.
Manganese 2.983mg 0.134mg 124%
Phosphorus 401mg 27mg 53%
Iron 4.44mg 0.3mg 52%
Copper 0.511mg 0.085mg 47%
Vitamin B3 6.843mg 0.4mg 40%
Fiber 10.7g 1.8g 36%
Magnesium 136mg 11mg 30%
Zinc 3.28mg 0.27mg 27%
Protein 14.57g 0.9g 27%
Vitamin B1 0.364mg 0.04mg 27%
Vitamin C 0mg 21mg 23%
Starch 53.92g 22%
Carbs 70.19g 6.43g 21%
Selenium 11.7µg 0.7µg 20%
Vitamin B5 1.068mg 0.2mg 17%
Calories 338kcal 28kcal 16%
Vitamin B6 0.23mg 0.09mg 11%
Folate 45µg 15µg 8%
Polyunsaturated fat 1.258g 0.053g 8%
Vitamin B2 0.113mg 0.03mg 6%
Potassium 388mg 191mg 6%
Vitamin E 0.79mg 0.03mg 5%
Fats 2.43g 0.1g 4%
Sodium 8mg 67mg 3%
Vitamin K 3.6µg 0.1µg 3%
Choline 11.1mg 2%
Saturated fat 0.406g 0.011g 2%
Monounsaturated fat 0.445g 0.006g 1%
Net carbs 59.49g 4.63g N/A
Calcium 27mg 30mg 0%
Sugar 6.82g 3.8g N/A
Tryptophan 0.132mg 0.009mg 0%
Threonine 0.443mg 0.025mg 0%
Isoleucine 0.552mg 0.036mg 0%
Leucine 1.07mg 0.033mg 0%
Lysine 0.409mg 0.036mg 0%
Methionine 0.258mg 0.011mg 0%
Phenylalanine 0.737mg 0.017mg 0%
Valine 0.681mg 0.03mg 0%
Histidine 0.36mg 0.014mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Turnip
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
11%
Turnip
Minerals Daily Need Coverage Score
119%
Spelt
12%
Turnip

Comparison summary

Which food is lower in Sugar?
Turnip
Turnip is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated fat?
Turnip
Turnip is lower in Saturated fat (difference - 0.395g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt 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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.