Turnip vs. Daikon — Health Impact and Nutrition Comparison

by Elen Khachatrian | Last updated on November 02, 2022

Medically reviewed by Igor Bussel

Summary

Turnips are richer in minerals, and vitamins, contain less saturated fats and are cheaper than daikons.

On the other hand, daikons contain less sodium and lower calories, saturated fats, and sugars than parsnips. The glycemic index of daikon is also lower.

Table of contents

Introduction

What’s The Actual Difference?

Nutrition

Vitamins

Minerals

Glycemic Index

Calories

Carbs

Fiber

Health Impact

Diabetes

Anti-inflammatory effects

Side Effects

References

Introduction

In this article, you can find the differences between daikon and turnip and their impact on your health.

What’s The Actual Difference?

It is easy to confuse daikon with turnip because they both have similar tastes and coloring. Daikon and turnip are both root vegetables in the cabbage family.

However, daikon is a radish, not a turnip. The main difference between the daikon and the turnip is that the turnip is generally smaller than the daikon. Daikon tastes like red radish; it contains more water than the turnip. Turnip has a slightly milder taste than daikon.

Both daikon and turnips can be eaten in various ways: baked, boiled, fried, sauteed, roasted, steamed, and grilled. They can be easily added to a healthy diet.

Nutrition

Below, you can find the nutrition infographics that visually show the differences between raw daikon and raw turnip.

Vitamins

The vitamin content of turnip is higher than that of daikon.

Turnip contains more Vitamin E, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, and Vitamin B6.

On the other hand, daikon contains more Vitamin K and folate.

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

Daikon

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+100%
Contains more Vitamin B2Vitamin B2	+50%
Contains more Vitamin B3Vitamin B3	+100%
Contains more Vitamin B5Vitamin B5	+44.9%
Contains more Vitamin B6Vitamin B6	+95.7%
Contains more CholineCholine	+52.1%

Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+86.7%

~equal in Vitamin C ~22mg

~equal in Vitamin A ~0IU

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Daikons are richer in minerals than turnips. They contain more iron, magnesium, potassium, and copper. Daikons are also lower in sodium.

However, turnips are richer in calcium, phosphorus, and zinc.

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

Daikon

Contains more ZincZinc	+80%
Contains more PhosphorusPhosphorus	+17.4%
Contains more ManganeseManganese	+252.6%

Contains more MagnesiumMagnesium	+45.5%
Contains more PotassiumPotassium	+18.8%
Contains more IronIron	+33.3%
Contains more CopperCopper	+35.3%
Contains less SodiumSodium	-68.7%

~equal in Calcium ~27mg

~equal in Selenium ~0.7µg

Glycemic Index

Daikon is considered low glycemic food. The glycemic index of turnip is two times higher than that of daikon. The GI of turnip is equal to 73, whereas the GI of daikon is equal to 32.

Calories

Daikon has 18 calories per 100g, while a turnip has 28 calories per 100g. Both are considered low-calorie foods.

Carbs

Both vegetables have low-carb content. Daikon has 4.2 g of carbs, whereas turnip has only 6.43g.

Fiber

Daikon contains 1.6g of fiber per 100g, while a turnip has 1.8g.

Health Impact

Diabetes

Daikons contain glucosinolate and isothiocyanate chemical compounds that may help regulate blood sugar levels. Daikon contains coenzyme Q10, an antioxidant that may help block the formation of diabetes [1].

In a 9-month study of rats fed a high-sugar diet, treatment with 45 mg of turnip extract per pound of body weight reduced blood sugar levels while increasing insulin levels compared to the control group [2].

Anti-inflammatory effects

Turnip glucosinolates degrade into indoles and isothiocyanates, both bioactive byproducts with anti-inflammatory properties.

Arvelexin, a type of indole found in turnips, has been shown in studies to block pro-inflammatory compounds such as nitric oxide, a free radical involved in the inflammation process [3].

Side Effects

Daikon is thought to be a relatively safe vegetable. However, daikons may not be suitable for people who have gallstones. Cooking and increasing selenium intake can reduce the risk of harmful effects in people with impaired thyroid function [4].

If you have thyroid problems, it is best to avoid eating turnips because they contain compounds that can affect the thyroid gland and interfere with hormone function [5].

References

Author name: Elen Khachatrian

Education: Nutrition & Microbiology at YSU

Last updated: November 02, 2022

Medically reviewed by Igor Bussel

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Turnip

Protein: 0.9 g

Fats: 0.1 g

Carbs: 6.43 g

Water: 91.87 g

Other: 0.7 g

Daikon

Protein: 0.6 g

Fats: 0.1 g

Carbs: 4.1 g

Water: 94.62 g

Other: 0.58 g

Contains more ProteinProtein	+50%
Contains more CarbsCarbs	+56.8%
Contains more OtherOther	+20.7%

~equal in Fats ~0.1g

~equal in Water ~94.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison

Turnip

Saturated Fat: Sat. Fat 0.011 g

Monounsaturated Fat: Mono. Fat 0.006 g

Polyunsaturated fat: Poly. Fat 0.053 g

Daikon

Saturated Fat: Sat. Fat 0.03 g

Monounsaturated Fat: Mono. Fat 0.017 g

Polyunsaturated fat: Poly. Fat 0.045 g

Contains less Sat. FatSaturated Fat	-63.3%
Contains more Poly. FatPolyunsaturated fat	+17.8%

Contains more Mono. FatMonounsaturated Fat

+183.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Saturated Fat
Lower in price
Rich in vitamins
Lower in Sugar
Lower in Sodium
Lower in Glycemic Index
Lower in Cholesterol	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	28kcal	18kcal
Protein	0.9g	0.6g
Fats	0.1g	0.1g
Vitamin C	21mg	22mg
Net carbs	4.63g	2.5g
Carbs	6.43g	4.1g
Magnesium	11mg	16mg
Calcium	30mg	27mg
Potassium	191mg	227mg
Iron	0.3mg	0.4mg
Sugar	3.8g	2.5g
Fiber	1.8g	1.6g
Copper	0.085mg	0.115mg
Zinc	0.27mg	0.15mg
Phosphorus	27mg	23mg
Sodium	67mg	21mg
Vitamin E	0.03mg	0mg
Manganese	0.134mg	0.038mg
Selenium	0.7µg	0.7µg
Vitamin B1	0.04mg	0.02mg
Vitamin B2	0.03mg	0.02mg
Vitamin B3	0.4mg	0.2mg
Vitamin B5	0.2mg	0.138mg
Vitamin B6	0.09mg	0.046mg
Vitamin K	0.1µg	0.3µg
Folate	15µg	28µg
Choline	11.1mg	7.3mg
Saturated Fat	0.011g	0.03g
Monounsaturated Fat	0.006g	0.017g
Polyunsaturated fat	0.053g	0.045g
Tryptophan	0.009mg	0.003mg
Threonine	0.025mg	0.025mg
Isoleucine	0.036mg	0.026mg
Leucine	0.033mg	0.031mg
Lysine	0.036mg	0.03mg
Methionine	0.011mg	0.006mg
Phenylalanine	0.017mg	0.02mg
Valine	0.03mg	0.028mg
Histidine	0.014mg	0.011mg

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet	Equal
Low Carbs diet
Low Glycemic Index diet

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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

11%

10%

Minerals Daily Need Coverage Score

12%

Comparison summary

Which food is lower in Saturated Fat?

Turnip is lower in Saturated Fat (difference - 0.019g)

Which food is cheaper?

Turnip is cheaper (difference - $0.2)

Which food is richer in vitamins?

Turnip is relatively richer in vitamins

Which food is lower in Sugar?

Daikon is lower in Sugar (difference - 1.3g)

Which food contains less Sodium?

Daikon contains less Sodium (difference - 46mg)

Which food is lower in glycemic index?

Daikon is lower in glycemic index (difference - 41)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.