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Turnip vs. Chard raw — In-Depth Nutrition Comparison

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Differences between turnip and chard raw

  • Turnip contains less vitamin K, vitamin A, iron, magnesium, vitamin E, copper, manganese, vitamin C, and potassium than chard raw.
  • Chard raw's daily need coverage for vitamin K is 692% higher.
  • The amount of sodium in turnip is lower.
  • Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of turnip is 73.

The food types used in this comparison are Turnips, raw and Chard, swiss, raw.

Infographic

Turnip vs Chard raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -68.5%
Contains more MagnesiumMagnesium +636.4%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +98.4%
Contains more IronIron +500%
Contains more CopperCopper +110.6%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +173.1%
Contains more SeleniumSelenium +28.6%

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
1
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%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6200%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin KVitamin K +829900%
Contains more CholineCholine +62.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B6 ~0.099mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
1
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more CarbsCarbs +71.9%
Contains more ProteinProtein +100%
Contains more FatsFats +100%
Contains more OtherOther +128.6%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -63.3%
Contains more Mono. FatMonounsaturated fat +566.7%
Contains more Poly. FatPolyunsaturated fat +32.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turnip Chard raw
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 Turnip Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin A 0µg 306µg 34%
Iron 0.3mg 1.8mg 19%
Magnesium 11mg 81mg 17%
Vitamin E 0.03mg 1.89mg 12%
Copper 0.085mg 0.179mg 10%
Vitamin C 21mg 30mg 10%
Manganese 0.134mg 0.366mg 10%
Potassium 191mg 379mg 6%
Sodium 67mg 213mg 6%
Vitamin B2 0.03mg 0.09mg 5%
Phosphorus 27mg 46mg 3%
Calcium 30mg 51mg 2%
Protein 0.9g 1.8g 2%
Vitamin B5 0.2mg 0.172mg 1%
Choline 11.1mg 18mg 1%
Vitamin B6 0.09mg 0.099mg 1%
Zinc 0.27mg 0.36mg 1%
Fiber 1.8g 1.6g 1%
Carbs 6.43g 3.74g 1%
Calories 28kcal 19kcal 0%
Fats 0.1g 0.2g 0%
Net carbs 4.63g 2.14g N/A
Sugar 3.8g 1.1g N/A
Selenium 0.7µg 0.9µg 0%
Vitamin B1 0.04mg 0.04mg 0%
Vitamin B3 0.4mg 0.4mg 0%
Folate 15µg 14µg 0%
Saturated fat 0.011g 0.03g 0%
Monounsaturated fat 0.006g 0.04g 0%
Polyunsaturated fat 0.053g 0.07g 0%
Tryptophan 0.009mg 0.017mg 0%
Threonine 0.025mg 0.083mg 0%
Isoleucine 0.036mg 0.147mg 0%
Leucine 0.033mg 0.13mg 0%
Lysine 0.036mg 0.099mg 0%
Methionine 0.011mg 0.019mg 0%
Phenylalanine 0.017mg 0.11mg 0%
Valine 0.03mg 0.11mg 0%
Histidine 0.014mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip Chard raw
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
11%
Turnip
185%
Chard raw
Minerals Daily Need Coverage Score
12%
Turnip
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Turnip
Turnip contains less Sodium (difference - 146mg)
Which food is lower in Saturated fat?
Turnip
Turnip is lower in Saturated fat (difference - 0.019g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.7g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.