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  6. Turnip vs. Hearts of palm

Turnip vs. Hearts of palm — In-Depth Nutrition Comparison

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A recap on the differences between turnip and hearts of palm

  • Turnip has more vitamin C and vitamin B6; however, hearts of palm are higher in manganese, iron, zinc, magnesium, folate, phosphorus, and copper.
  • Hearts of palm cover your daily manganese needs 55% more than turnip.
  • Hearts of palm contain 4 times less vitamin B6 than turnip. Turnip contains 0.09mg of vitamin B6, while hearts of palm contain 0.022mg.
  • Turnip has less sodium.

Food varieties used in this article are Turnips, raw and Hearts of palm, canned.

Infographic

Turnip vs Hearts of palm 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
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 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains less SodiumSodium -84.3%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +93.3%
Contains more IronIron +943.3%
Contains more CopperCopper +56.5%
Contains more ZincZinc +325.9%
Contains more PhosphorusPhosphorus +140.7%
Contains more ManganeseManganese +940.3%
~equal in Potassium ~177mg
~equal in Selenium ~0.7µg

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
7
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +165.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B6Vitamin B6 +309.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +90%
Contains more FolateFolate +160%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip Hearts of palm DV% diff.
Manganese 0.134mg 1.394mg 55%
Iron 0.3mg 3.13mg 35%
Sodium 67mg 426mg 16%
Vitamin C 21mg 7.9mg 15%
Zinc 0.27mg 1.15mg 8%
Magnesium 11mg 38mg 6%
Folate 15µg 39µg 6%
Vitamin B6 0.09mg 0.022mg 5%
Phosphorus 27mg 65mg 5%
Copper 0.085mg 0.133mg 5%
Protein 0.9g 2.52g 3%
Calcium 30mg 58mg 3%
Vitamin B1 0.04mg 0.011mg 2%
Choline 11.1mg 2%
Vitamin B2 0.03mg 0.057mg 2%
Fiber 1.8g 2.4g 2%
Vitamin B5 0.2mg 0.126mg 1%
Saturated fat 0.011g 0.13g 1%
Carbs 6.43g 4.62g 1%
Polyunsaturated fat 0.053g 0.202g 1%
Fats 0.1g 0.62g 1%
Calories 28kcal 28kcal 0%
Net carbs 4.63g 2.22g N/A
Potassium 191mg 177mg 0%
Sugar 3.8g N/A
Vitamin E 0.03mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.4mg 0.437mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.006g 0.103g 0%
Tryptophan 0.009mg 0.023mg 0%
Threonine 0.025mg 0.097mg 0%
Isoleucine 0.036mg 0.101mg 0%
Leucine 0.033mg 0.169mg 0%
Lysine 0.036mg 0.091mg 0%
Methionine 0.011mg 0.042mg 0%
Phenylalanine 0.017mg 0.098mg 0%
Valine 0.03mg 0.114mg 0%
Histidine 0.014mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
2
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more CarbsCarbs +39.2%
Contains more ProteinProtein +180%
Contains more FatsFats +520%
Contains more OtherOther +191.4%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +1616.7%
Contains more Poly. FatPolyunsaturated fat +281.1%

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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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.