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Turnip vs Pumpkin - In-Depth Nutrition Comparison

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What are the main differences between Turnip and Pumpkin?

  • Turnip is richer in Vitamin C, and Fiber, yet Pumpkin is richer in Vitamin A RAE, Vitamin E , Iron, and Vitamin B2.
  • Pumpkin's daily need coverage for Vitamin A RAE is 47% higher.
  • Turnip has 4 times more Fiber than Pumpkin. Turnip has 1.8g of Fiber, while Pumpkin has 0.5g.

We used Turnips, raw and Pumpkin, raw types in this comparison.

Infographic

Turnip vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Turnip
1
:
Contains more Calcium +42.9%
Contains more Iron +166.7%
Contains more Phosphorus +63%
Contains more Potassium +78%
Contains less Sodium -98.5%
Contains more Zinc +18.5%
Contains more Copper +49.4%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 12% 8% 12% 17% 9% 8% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +42.9%
Contains more Iron +166.7%
Contains more Phosphorus +63%
Contains more Potassium +78%
Contains less Sodium -98.5%
Contains more Zinc +18.5%
Contains more Copper +49.4%
Equal in Magnesium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Turnip
2
:
Contains more Vitamin C +133.3%
Contains more Vitamin B6 +47.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +3433.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +49%
Contains more Vitamin K +1000%
Equal in Folate - 16
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +133.3%
Contains more Vitamin B6 +47.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +3433.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +49%
Contains more Vitamin K +1000%
Equal in Folate - 16

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Turnip Pumpkin
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Pumpkin Opinion
Net carbs 4.63g 6g Pumpkin
Protein 0.9g 1g Pumpkin
Fats 0.1g 0.1g
Carbs 6.43g 6.5g Pumpkin
Calories 28kcal 26kcal Turnip
Starch g g
Fructose g g
Sugar 3.8g 2.76g Pumpkin
Fiber 1.8g 0.5g Turnip
Calcium 30mg 21mg Turnip
Iron 0.3mg 0.8mg Pumpkin
Magnesium 11mg 12mg Pumpkin
Phosphorus 27mg 44mg Pumpkin
Potassium 191mg 340mg Pumpkin
Sodium 67mg 1mg Pumpkin
Zinc 0.27mg 0.32mg Pumpkin
Copper 0.085mg 0.127mg Pumpkin
Vitamin A 0IU 8513IU Pumpkin
Vitamin E 0.03mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 9mg Turnip
Vitamin B1 0.04mg 0.05mg Pumpkin
Vitamin B2 0.03mg 0.11mg Pumpkin
Vitamin B3 0.4mg 0.6mg Pumpkin
Vitamin B5 0.2mg 0.298mg Pumpkin
Vitamin B6 0.09mg 0.061mg Turnip
Folate 15µg 16µg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 1.1µg Pumpkin
Tryptophan 0.009mg 0.012mg Pumpkin
Threonine 0.025mg 0.029mg Pumpkin
Isoleucine 0.036mg 0.031mg Turnip
Leucine 0.033mg 0.046mg Pumpkin
Lysine 0.036mg 0.054mg Pumpkin
Methionine 0.011mg 0.011mg
Phenylalanine 0.017mg 0.032mg Pumpkin
Valine 0.03mg 0.035mg Pumpkin
Histidine 0.014mg 0.016mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.011g 0.052g Turnip
Monounsaturated Fat 0.006g 0.013g Pumpkin
Polyunsaturated fat 0.053g 0.005g Turnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip Pumpkin
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Turnip
55
Pumpkin
Mineral Summary Score
13
Turnip
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Turnip
6%
Pumpkin
Carbohydrates
6%
Turnip
7%
Pumpkin
Fats
0%
Turnip
0%
Pumpkin

Comparison summary

Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.041g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.2)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.04g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 66mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.