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  6. Turnip vs. Gourd

Turnip vs. Gourd — In-Depth Nutrition Comparison

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Important differences between turnip and gourd

  • Gourd has less vitamin C, copper, and fiber.
  • Turnip's daily need coverage for vitamin C is 12% more.
  • Turnip has 4 times more fiber than gourd. Turnip has 1.8g of fiber, while gourd has 0.5g.

The food varieties used in the comparison are Turnips, raw and Gourd, white-flowered (calabash), raw.

Infographic

Turnip vs Gourd 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
7
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%
Gourd
Gourd
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +27.3%
Contains more IronIron +50%
Contains more CopperCopper +226.9%
Contains more PhosphorusPhosphorus +107.7%
Contains more ManganeseManganese +103%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +159.3%
Contains less SodiumSodium -97%
~equal in Magnesium ~11mg

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
10
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%
Gourd
Gourd
0
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 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +107.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip Gourd DV% diff.
Vitamin C 21mg 10.1mg 12%
Copper 0.085mg 0.026mg 7%
Fiber 1.8g 0.5g 5%
Vitamin B6 0.09mg 0.04mg 4%
Zinc 0.27mg 0.7mg 4%
Manganese 0.134mg 0.066mg 3%
Sodium 67mg 2mg 3%
Choline 11.1mg 2%
Folate 15µg 6µg 2%
Phosphorus 27mg 13mg 2%
Calories 28kcal 14kcal 1%
Vitamin B5 0.2mg 0.152mg 1%
Vitamin B3 0.4mg 0.32mg 1%
Vitamin B2 0.03mg 0.022mg 1%
Protein 0.9g 0.62g 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B1 0.04mg 0.029mg 1%
Iron 0.3mg 0.2mg 1%
Potassium 191mg 150mg 1%
Carbs 6.43g 3.39g 1%
Fats 0.1g 0.02g 0%
Net carbs 4.63g 2.89g N/A
Magnesium 11mg 11mg 0%
Calcium 30mg 26mg 0%
Sugar 3.8g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.011g 0.002g 0%
Monounsaturated fat 0.006g 0.004g 0%
Polyunsaturated fat 0.053g 0.009g 0%
Tryptophan 0.009mg 0.003mg 0%
Threonine 0.025mg 0.018mg 0%
Isoleucine 0.036mg 0.033mg 0%
Leucine 0.033mg 0.036mg 0%
Lysine 0.036mg 0.021mg 0%
Methionine 0.011mg 0.004mg 0%
Phenylalanine 0.017mg 0.015mg 0%
Valine 0.03mg 0.027mg 0%
Histidine 0.014mg 0.004mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
4
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Contains more ProteinProtein +45.2%
Contains more FatsFats +400%
Contains more CarbsCarbs +89.7%
Contains more OtherOther +62.8%
~equal in Water ~95.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
2
16% 9% 76%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.053 g
Gourd
Gourd
1
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 g
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +488.9%
Contains less Sat. FatSaturated fat -81.8%

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. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.