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Teff vs. Turnip — In-Depth Nutrition Comparison

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What are the main differences between teff and turnip?

  • Turnip has less manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B6, vitamin B1, fiber, and vitamin B3 than teff.
  • Teff's daily need coverage for manganese is 396% higher.
  • Teff has 25 times more iron than turnip. Teff has 7.63mg of iron, while turnip has 0.3mg.

We used Teff, uncooked and Turnips, raw types in this comparison.

Infographic

Teff 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.
Teff
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
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 +1572.7%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +123.6%
Contains more IronIron +2443.3%
Contains more CopperCopper +852.9%
Contains more ZincZinc +1244.4%
Contains more PhosphorusPhosphorus +1488.9%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +6795.5%
Contains more SeleniumSelenium +528.6%

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.
Teff
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
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 +166.7%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +740.8%
Contains more Vitamin B5Vitamin B5 +371%
Contains more Vitamin B6Vitamin B6 +435.6%
Contains more Vitamin KVitamin K +1800%
Contains more CholineCholine +18%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 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 +1377.8%
Contains more FatsFats +2280%
Contains more CarbsCarbs +1037.3%
Contains more OtherOther +238.6%
Contains more WaterWater +941.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 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 +9716.7%
Contains more Poly. FatPolyunsaturated fat +1920.8%
Contains less Sat. FatSaturated fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Turnip DV% diff.
Manganese 9.24mg 0.134mg 396%
Iron 7.63mg 0.3mg 92%
Copper 0.81mg 0.085mg 81%
Phosphorus 429mg 27mg 57%
Magnesium 184mg 11mg 41%
Zinc 3.63mg 0.27mg 31%
Vitamin B6 0.482mg 0.09mg 30%
Vitamin B1 0.39mg 0.04mg 29%
Protein 13.3g 0.9g 25%
Fiber 8g 1.8g 25%
Vitamin C 21mg 23%
Carbs 73.13g 6.43g 22%
Vitamin B3 3.363mg 0.4mg 19%
Vitamin B2 0.27mg 0.03mg 18%
Calories 367kcal 28kcal 17%
Calcium 180mg 30mg 15%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.2mg 15%
Polyunsaturated fat 1.071g 0.053g 7%
Selenium 4.4µg 0.7µg 7%
Potassium 427mg 191mg 7%
Fats 2.38g 0.1g 4%
Folate 15µg 4%
Sodium 12mg 67mg 2%
Saturated fat 0.449g 0.011g 2%
Vitamin K 1.9µg 0.1µg 2%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 0.006g 1%
Net carbs 65.13g 4.63g N/A
Sugar 1.84g 3.8g N/A
Vitamin E 0.08mg 0.03mg 0%
Choline 13.1mg 11.1mg 0%
Tryptophan 0.139mg 0.009mg 0%
Threonine 0.51mg 0.025mg 0%
Isoleucine 0.501mg 0.036mg 0%
Leucine 1.068mg 0.033mg 0%
Lysine 0.376mg 0.036mg 0%
Methionine 0.428mg 0.011mg 0%
Phenylalanine 0.698mg 0.017mg 0%
Valine 0.686mg 0.03mg 0%
Histidine 0.301mg 0.014mg 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff 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
31%
Teff
11%
Turnip
Minerals Daily Need Coverage Score
229%
Teff
12%
Turnip

Comparison summary

Which food is lower in Saturated fat?
Turnip
Turnip is lower in Saturated fat (difference - 0.438g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Teff
Teff is relatively richer in vitamins
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.