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Turnip vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between turnip and flank steak

  • Turnip has more vitamin C; however, flank steak has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, iron, and choline.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Turnip has a higher glycemic index than flank steak.

The food varieties used in the comparison are Turnips, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Turnip vs Flank steak 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
2
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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CalciumCalcium +50%
Contains more ManganeseManganese +1388.9%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +77.5%
Contains more IronIron +480%
Contains more ZincZinc +1714.8%
Contains more PhosphorusPhosphorus +677.8%
Contains less SodiumSodium -16.4%
Contains more SeleniumSelenium +4100%
~equal in Copper ~0.082mg

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
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%
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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +1166.7%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +343.3%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +172.5%
Contains more Vitamin B6Vitamin B6 +543.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +849.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
3
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.2%
Contains more OtherOther +-1266.7%
Contains more ProteinProtein +2973.3%
Contains more FatsFats +8130%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +55183.3%
Contains more Poly. FatPolyunsaturated fat +507.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turnip Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 0.9g 27.66g 54%
Selenium 0.7µg 29.4µg 52%
Vitamin B3 0.4mg 7.363mg 44%
Zinc 0.27mg 4.9mg 42%
Vitamin B6 0.09mg 0.579mg 38%
Phosphorus 27mg 210mg 26%
Cholesterol 0mg 79mg 26%
Vitamin C 21mg 0mg 23%
Iron 0.3mg 1.74mg 18%
Choline 11.1mg 105.4mg 17%
Saturated fat 0.011g 3.395g 15%
Fats 0.1g 8.23g 13%
Monounsaturated fat 0.006g 3.317g 8%
Vitamin B2 0.03mg 0.133mg 8%
Calories 28kcal 192kcal 8%
Fiber 1.8g 0g 7%
Vitamin B5 0.2mg 0.545mg 7%
Manganese 0.134mg 0.009mg 5%
Potassium 191mg 339mg 4%
Vitamin B1 0.04mg 0.075mg 3%
Magnesium 11mg 23mg 3%
Vitamin E 0.03mg 0.38mg 2%
Folate 15µg 9µg 2%
Carbs 6.43g 0g 2%
Polyunsaturated fat 0.053g 0.322g 2%
Vitamin K 0.1µg 1.4µg 1%
Calcium 30mg 20mg 1%
Net carbs 4.63g 0g N/A
Sugar 3.8g 0g N/A
Copper 0.085mg 0.082mg 0%
Sodium 67mg 56mg 0%
Tryptophan 0.009mg 0.182mg 0%
Threonine 0.025mg 1.105mg 0%
Isoleucine 0.036mg 1.259mg 0%
Leucine 0.033mg 2.201mg 0%
Lysine 0.036mg 2.338mg 0%
Methionine 0.011mg 0.72mg 0%
Phenylalanine 0.017mg 1.093mg 0%
Valine 0.03mg 1.372mg 0%
Histidine 0.014mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Turnip
49%
Flank steak
Minerals Daily Need Coverage Score
12%
Turnip
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Turnip
Turnip is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Turnip
Turnip is lower in Saturated fat (difference - 3.384g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 73)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.