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  6. Turnip vs. Leek

Turnip vs. Leek — In-Depth Nutrition Comparison

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Significant differences between Turnip and Leek

  • Turnip has more Vitamin C, however, Leek is richer in Vitamin K, Iron, Manganese, Folate, Vitamin B6, Vitamin A RAE, and Vitamin E .
  • Leek covers your daily Vitamin K needs 39% more than Turnip.
  • Leek has 2 times less Vitamin C than Turnip. Turnip has 21mg of Vitamin C, while Leek has 12mg.

Specific food types used in this comparison are Turnips, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Turnip vs Leek 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
2
:
8
Leek
Leek
Contains more Zinc +125%
Contains more Calcium +96.7%
Contains more Iron +600%
Contains more Magnesium +154.5%
Contains more Phosphorus +29.6%
Contains less Sodium -70.1%
Contains more Copper +41.2%
Contains more Manganese +259%
Contains more Selenium +42.9%
Equal in Potassium - 180
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Zinc +125%
Contains more Calcium +96.7%
Contains more Iron +600%
Contains more Magnesium +154.5%
Contains more Phosphorus +29.6%
Contains less Sodium -70.1%
Contains more Copper +41.2%
Contains more Manganese +259%
Contains more Selenium +42.9%
Equal in Potassium - 180

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
2
:
6
Leek
Leek
Contains more Vitamin C +75%
Contains more Vitamin B5 +42.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +2966.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +158.9%
Contains more Folate +326.7%
Contains more Vitamin K +46900%
Equal in Vitamin B2 - 0.03
Equal in Vitamin B3 - 0.4
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin C +75%
Contains more Vitamin B5 +42.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +2966.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +158.9%
Contains more Folate +326.7%
Contains more Vitamin K +46900%
Equal in Vitamin B2 - 0.03
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
1
:
4
Leek
Leek
Contains more Water +10.7%
Contains more Protein +66.7%
Contains more Fats +200%
Contains more Carbs +120.1%
Contains more Other +50%
Equal in Water - 83
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Water +10.7%
Contains more Protein +66.7%
Contains more Fats +200%
Contains more Carbs +120.1%
Contains more Other +50%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
2
:
1
Leek
Leek
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +213.2%
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +213.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turnip Leek
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Leek Opinion
Net carbs 4.63g 12.35g Leek
Protein 0.9g 1.5g Leek
Fats 0.1g 0.3g Leek
Carbs 6.43g 14.15g Leek
Calories 28kcal 61kcal Leek
Sugar 3.8g 3.9g Turnip
Fiber 1.8g 1.8g
Calcium 30mg 59mg Leek
Iron 0.3mg 2.1mg Leek
Magnesium 11mg 28mg Leek
Phosphorus 27mg 35mg Leek
Potassium 191mg 180mg Turnip
Sodium 67mg 20mg Leek
Zinc 0.27mg 0.12mg Turnip
Copper 0.085mg 0.12mg Leek
Manganese 0.134mg 0.481mg Leek
Selenium 0.7µg 1µg Leek
Vitamin A 0IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.03mg 0.92mg Leek
Vitamin C 21mg 12mg Turnip
Vitamin B1 0.04mg 0.06mg Leek
Vitamin B2 0.03mg 0.03mg
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.2mg 0.14mg Turnip
Vitamin B6 0.09mg 0.233mg Leek
Folate 15µg 64µg Leek
Vitamin K 0.1µg 47µg Leek
Tryptophan 0.009mg 0.012mg Leek
Threonine 0.025mg 0.063mg Leek
Isoleucine 0.036mg 0.052mg Leek
Leucine 0.033mg 0.096mg Leek
Lysine 0.036mg 0.078mg Leek
Methionine 0.011mg 0.018mg Leek
Phenylalanine 0.017mg 0.055mg Leek
Valine 0.03mg 0.056mg Leek
Histidine 0.014mg 0.025mg Leek
Saturated Fat 0.011g 0.04g Turnip
Monounsaturated Fat 0.006g 0.004g Turnip
Polyunsaturated fat 0.053g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Turnip
35%
Leek
Minerals Daily Need Coverage Score
12%
Turnip
26%
Leek

Comparison summary

Which food is lower in Sugar?
Turnip
Turnip is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.029g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.4)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek 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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.