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Turnip vs Rutabagas - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on September 19, 2022
Education: Haigazian Medical University
Turnip
vs
Rutabagas

Summary

Rutabagas are richer in fiber, phosphorus, potassium, and vitamins C, B1, and B6. In comparison, turnips are richer in copper.
Turnips and rutabagas are not very different concerning their health impacts. Their main difference is in their general aspects concerning taste, size, and appearance.

Introduction

This article is a comparison between rutabagas and turnips. We will be discussing the difference between them according to their general differences, nutritional composition, and health impacts.

By the end of this article, the reader will understand the differences between rutabagas and turnips.

General differences

Rutabagas and turnips are somehow similar to one another. However, differences do exist between them. Rutabagas are larger and have a darker brown color and some white and purple. In comparison, turnips are small and have a distinctive white and purple color.


Regarding taste, turnips are closer to radish, whereas rutabagas have a sweeter profile.

For their usage, turnips and rutabagas can be used interchangeably. They can replace carrots and potatoes as mashed or roasted forms.

Nutritional content comparison

We will take into consideration 100g of each.

Calories

They are very low in calories; their minor difference is not significant.

Carbs

Rutabagas are higher in carbs compared to turnips. Rutabagas contain 8.6g of carbs in comparison to turnips contain 6.4g.

Glycemic index

Both are classified as high glycemic index foods. Rutabagas have a glycemic index of 72, whereas turnips have a glycemic index of 73.

Fibers

Rutabagas are richer in fiber. They contain 2.3g, whereas turnips contain 1.8g.

Proteins and fats

The proteins and fats are negligible.

Vitamins

Rutabagas are richer in vitamin C, B1, and B6.

In the diagram below, we can visualize the difference between their vitamin distributions.

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
1
:
Contains more Vitamin B5 +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +900%
Contains more Vitamin C +19%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +75%
Contains more Vitamin B6 +11.1%
Contains more Folate +40%
Contains more Vitamin K +200%
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 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin B5 +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +900%
Contains more Vitamin C +19%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +75%
Contains more Vitamin B6 +11.1%
Contains more Folate +40%
Contains more Vitamin K +200%

Minerals

Rutabagas are richer in phosphorus and potassium. In comparison, turnips are richer in copper.

In the diagram below, we can visualize the difference between their mineral distributions.

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
Contains more Zinc +12.5%
Contains more Copper +165.6%
Contains more Calcium +43.3%
Contains more Iron +46.7%
Contains more Magnesium +81.8%
Contains more Phosphorus +96.3%
Contains more Potassium +59.7%
Contains less Sodium -82.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 12% 8% 12% 17% 9% 8% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Zinc +12.5%
Contains more Copper +165.6%
Contains more Calcium +43.3%
Contains more Iron +46.7%
Contains more Magnesium +81.8%
Contains more Phosphorus +96.3%
Contains more Potassium +59.7%
Contains less Sodium -82.1%

Health impacts

Turnips and rutabagas are similar to one another. They impact health quite similarly. Rutabaga is slightly richer in most macronutrients, vitamins, and minerals. The active glucosinolates, isothiocyanate, flavonoids, and phenolic compounds provide their health impacts such as anticancer, antidiabetic, and antioxidative properties. (1)(2)(3)

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8360391/
  2. https://pubmed.ncbi.nlm.nih.gov/23957358/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421117/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: September 19, 2022

Infographic

Turnip vs Rutabagas infographic
Infographic link

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 Rutabagas
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turnip Rutabagas Opinion
Net carbs 4.63g 6.32g Rutabagas
Protein 0.9g 1.08g Rutabagas
Fats 0.1g 0.16g Rutabagas
Carbs 6.43g 8.62g Rutabagas
Calories 28kcal 37kcal Rutabagas
Starch g 0.4g Rutabagas
Fructose g 1.61g Rutabagas
Sugar 3.8g 4.46g Turnip
Fiber 1.8g 2.3g Rutabagas
Calcium 30mg 43mg Rutabagas
Iron 0.3mg 0.44mg Rutabagas
Magnesium 11mg 20mg Rutabagas
Phosphorus 27mg 53mg Rutabagas
Potassium 191mg 305mg Rutabagas
Sodium 67mg 12mg Rutabagas
Zinc 0.27mg 0.24mg Turnip
Copper 0.085mg 0.032mg Turnip
Vitamin A 0IU 2IU Rutabagas
Vitamin E 0.03mg 0.3mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 25mg Rutabagas
Vitamin B1 0.04mg 0.09mg Rutabagas
Vitamin B2 0.03mg 0.04mg Rutabagas
Vitamin B3 0.4mg 0.7mg Rutabagas
Vitamin B5 0.2mg 0.16mg Turnip
Vitamin B6 0.09mg 0.1mg Rutabagas
Folate 15µg 21µg Rutabagas
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.3µg Rutabagas
Tryptophan 0.009mg mg Turnip
Threonine 0.025mg mg Turnip
Isoleucine 0.036mg mg Turnip
Leucine 0.033mg mg Turnip
Lysine 0.036mg mg Turnip
Methionine 0.011mg mg Turnip
Phenylalanine 0.017mg mg Turnip
Valine 0.03mg mg Turnip
Histidine 0.014mg mg Turnip
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.011g 0.027g Turnip
Monounsaturated Fat 0.006g 0.025g Rutabagas
Polyunsaturated fat 0.053g 0.088g Rutabagas

Which food is preferable for your diet?

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

People also compare

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
15
Rutabagas
Mineral Summary Score
13
Turnip
14
Rutabagas

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%
Rutabagas
Carbohydrates
6%
Turnip
9%
Rutabagas
Fats
0%
Turnip
1%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Turnip
Turnip is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $2.5)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.