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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, vitamin A, iron, manganese, folate, vitamin B6, 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.
  • Turnip has a higher glycemic index. The glycemic index of turnip is 73, while the glycemic index of leek is 32.

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

Infographic

Turnip vs Leek infographic
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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
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%
Leek
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more ZincZinc +125%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +96.7%
Contains more IronIron +600%
Contains more CopperCopper +41.2%
Contains more PhosphorusPhosphorus +29.6%
Contains less SodiumSodium -70.1%
Contains more ManganeseManganese +259%
Contains more SeleniumSelenium +42.9%
~equal in Potassium ~180mg

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
3
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%
Leek
6
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more CholineCholine +16.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2966.7%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +158.9%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +326.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip Leek DV% diff.
Vitamin K 0.1µg 47µg 39%
Iron 0.3mg 2.1mg 23%
Manganese 0.134mg 0.481mg 15%
Folate 15µg 64µg 12%
Vitamin B6 0.09mg 0.233mg 11%
Vitamin C 21mg 12mg 10%
Vitamin A 0µg 83µg 9%
Vitamin E 0.03mg 0.92mg 6%
Magnesium 11mg 28mg 4%
Copper 0.085mg 0.12mg 4%
Carbs 6.43g 14.15g 3%
Calcium 30mg 59mg 3%
Calories 28kcal 61kcal 2%
Sodium 67mg 20mg 2%
Vitamin B1 0.04mg 0.06mg 2%
Phosphorus 27mg 35mg 1%
Polyunsaturated fat 0.053g 0.166g 1%
Selenium 0.7µg 1µg 1%
Protein 0.9g 1.5g 1%
Vitamin B5 0.2mg 0.14mg 1%
Zinc 0.27mg 0.12mg 1%
Fats 0.1g 0.3g 0%
Net carbs 4.63g 12.35g N/A
Potassium 191mg 180mg 0%
Sugar 3.8g 3.9g N/A
Fiber 1.8g 1.8g 0%
Vitamin B2 0.03mg 0.03mg 0%
Vitamin B3 0.4mg 0.4mg 0%
Choline 11.1mg 9.5mg 0%
Saturated fat 0.011g 0.04g 0%
Monounsaturated fat 0.006g 0.004g 0%
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.025mg 0.063mg 0%
Isoleucine 0.036mg 0.052mg 0%
Leucine 0.033mg 0.096mg 0%
Lysine 0.036mg 0.078mg 0%
Methionine 0.011mg 0.018mg 0%
Phenylalanine 0.017mg 0.055mg 0%
Valine 0.03mg 0.056mg 0%
Histidine 0.014mg 0.025mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +213.2%

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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. 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.