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  6. Spinach vs. Turnip

Spinach vs. Turnip — In-Depth Nutrition Comparison

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Important differences between Spinach and Turnip

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B2, Vitamin E , and Vitamin B6, however, Turnip has more Vitamin C.
  • Spinach's daily need coverage for Vitamin K is 411% more.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Turnips, raw.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Turnip
Turnip
Contains more Calcium +353.3%
Contains more Iron +1090%
Contains more Magnesium +690.9%
Contains more Phosphorus +107.4%
Contains more Potassium +144%
Contains more Zinc +181.5%
Contains more Copper +104.7%
Contains more Manganese +597.8%
Contains more Selenium +114.3%
Equal in Sodium - 67
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Calcium +353.3%
Contains more Iron +1090%
Contains more Magnesium +690.9%
Contains more Phosphorus +107.4%
Contains more Potassium +144%
Contains more Zinc +181.5%
Contains more Copper +104.7%
Contains more Manganese +597.8%
Contains more Selenium +114.3%
Equal in Sodium - 67

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.
Spinach
Spinach
8
:
2
Turnip
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +6833.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B6 +168.9%
Contains more Folate +873.3%
Contains more Vitamin K +493500%
Contains more Vitamin C +114.3%
Contains more Vitamin B5 +37.9%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Turnip
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 +6833.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B6 +168.9%
Contains more Folate +873.3%
Contains more Vitamin K +493500%
Contains more Vitamin C +114.3%
Contains more Vitamin B5 +37.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Turnip
Turnip
Contains more Protein +230%
Contains more Fats +160%
Contains more Other +158.6%
Contains more Carbs +71.5%
Equal in Water - 91.87
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Turnip
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 +230%
Contains more Fats +160%
Contains more Other +158.6%
Contains more Carbs +71.5%
Equal in Water - 91.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
1
Turnip
Turnip
Contains more Polyunsaturated fat +105.7%
Contains less Saturated Fat -74.4%
Equal in Monounsaturated Fat - 0.006
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Polyunsaturated fat +105.7%
Contains less Saturated Fat -74.4%
Equal in Monounsaturated Fat - 0.006

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Turnip
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Spinach Turnip Opinion
Net carbs 1.35g 4.63g Turnip
Protein 2.97g 0.9g Spinach
Fats 0.26g 0.1g Spinach
Carbs 3.75g 6.43g Turnip
Calories 23kcal 28kcal Turnip
Sugar 0.43g 3.8g Spinach
Fiber 2.4g 1.8g Spinach
Calcium 136mg 30mg Spinach
Iron 3.57mg 0.3mg Spinach
Magnesium 87mg 11mg Spinach
Phosphorus 56mg 27mg Spinach
Potassium 466mg 191mg Spinach
Sodium 70mg 67mg Turnip
Zinc 0.76mg 0.27mg Spinach
Copper 0.174mg 0.085mg Spinach
Manganese 0.935mg 0.134mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 0.03mg Spinach
Vitamin C 9.8mg 21mg Turnip
Vitamin B1 0.095mg 0.04mg Spinach
Vitamin B2 0.236mg 0.03mg Spinach
Vitamin B3 0.49mg 0.4mg Spinach
Vitamin B5 0.145mg 0.2mg Turnip
Vitamin B6 0.242mg 0.09mg Spinach
Folate 146µg 15µg Spinach
Vitamin K 493.6µg 0.1µg Spinach
Tryptophan 0.04mg 0.009mg Spinach
Threonine 0.127mg 0.025mg Spinach
Isoleucine 0.152mg 0.036mg Spinach
Leucine 0.231mg 0.033mg Spinach
Lysine 0.182mg 0.036mg Spinach
Methionine 0.055mg 0.011mg Spinach
Phenylalanine 0.134mg 0.017mg Spinach
Valine 0.168mg 0.03mg Spinach
Histidine 0.066mg 0.014mg Spinach
Saturated Fat 0.043g 0.011g Turnip
Monounsaturated Fat 0.006g 0.006g
Polyunsaturated fat 0.109g 0.053g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
12%
Turnip
Minerals Daily Need Coverage Score
52%
Spinach
12%
Turnip

Comparison summary

Which food contains less Sodium?
Turnip
Turnip contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.37g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.