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  6. Turnip vs. Arugula

Turnip vs. Arugula — In-Depth Nutrition Comparison

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Summary of differences between Turnip and Arugula

  • Turnip has more Vitamin C, however, Arugula is higher in Vitamin K, Folate, Iron, Vitamin A RAE, Calcium, Magnesium, Manganese, and Potassium.
  • Arugula covers your daily need of Vitamin K 90% more than Turnip.

These are the specific foods used in this comparison Turnips, raw and Arugula, raw.

Infographic

Turnip vs Arugula 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.
Turnip
Turnip
2
:
8
Arugula
Arugula
Contains more Copper +11.8%
Contains more Selenium +133.3%
Contains more Calcium +433.3%
Contains more Iron +386.7%
Contains more Magnesium +327.3%
Contains more Phosphorus +92.6%
Contains more Potassium +93.2%
Contains less Sodium -59.7%
Contains more Zinc +74.1%
Contains more Manganese +139.6%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Copper +11.8%
Contains more Selenium +133.3%
Contains more Calcium +433.3%
Contains more Iron +386.7%
Contains more Magnesium +327.3%
Contains more Phosphorus +92.6%
Contains more Potassium +93.2%
Contains less Sodium -59.7%
Contains more Zinc +74.1%
Contains more Manganese +139.6%

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.
Turnip
Turnip
3
:
7
Arugula
Arugula
Contains more Vitamin C +40%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +23.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1333.3%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +118.5%
Contains more Folate +546.7%
Contains more Vitamin K +108500%
Equal in Vitamin B1 - 0.044
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%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin C +40%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +23.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1333.3%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +118.5%
Contains more Folate +546.7%
Contains more Vitamin K +108500%
Equal in Vitamin B1 - 0.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
2
:
3
Arugula
Arugula
Contains more Carbs +76.2%
Contains more Protein +186.7%
Contains more Fats +560%
Contains more Other +100%
Equal in Water - 91.71
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Carbs +76.2%
Contains more Protein +186.7%
Contains more Fats +560%
Contains more Other +100%
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
1
:
2
Arugula
Arugula
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +716.7%
Contains more Polyunsaturated fat +501.9%
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +716.7%
Contains more Polyunsaturated fat +501.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turnip Arugula
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Turnip Arugula Opinion
Net carbs 4.63g 2.05g Turnip
Protein 0.9g 2.58g Arugula
Fats 0.1g 0.66g Arugula
Carbs 6.43g 3.65g Turnip
Calories 28kcal 25kcal Turnip
Sugar 3.8g 2.05g Arugula
Fiber 1.8g 1.6g Turnip
Calcium 30mg 160mg Arugula
Iron 0.3mg 1.46mg Arugula
Magnesium 11mg 47mg Arugula
Phosphorus 27mg 52mg Arugula
Potassium 191mg 369mg Arugula
Sodium 67mg 27mg Arugula
Zinc 0.27mg 0.47mg Arugula
Copper 0.085mg 0.076mg Turnip
Manganese 0.134mg 0.321mg Arugula
Selenium 0.7µg 0.3µg Turnip
Vitamin A 0IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.03mg 0.43mg Arugula
Vitamin C 21mg 15mg Turnip
Vitamin B1 0.04mg 0.044mg Arugula
Vitamin B2 0.03mg 0.086mg Arugula
Vitamin B3 0.4mg 0.305mg Turnip
Vitamin B5 0.2mg 0.437mg Arugula
Vitamin B6 0.09mg 0.073mg Turnip
Folate 15µg 97µg Arugula
Vitamin K 0.1µg 108.6µg Arugula
Tryptophan 0.009mg Turnip
Threonine 0.025mg Turnip
Isoleucine 0.036mg Turnip
Leucine 0.033mg Turnip
Lysine 0.036mg Turnip
Methionine 0.011mg Turnip
Phenylalanine 0.017mg Turnip
Valine 0.03mg Turnip
Histidine 0.014mg Turnip
Saturated Fat 0.011g 0.086g Turnip
Monounsaturated Fat 0.006g 0.049g Arugula
Polyunsaturated fat 0.053g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip Arugula
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
12%
Turnip
52%
Arugula
Minerals Daily Need Coverage Score
12%
Turnip
28%
Arugula

Comparison summary

Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.075g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula 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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.