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Turnip vs Sauerkraut - In-Depth Nutrition Comparison

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Summary of differences between Turnip and Sauerkraut

  • Turnip has more Vitamin C, however Sauerkraut is higher in Iron and Vitamin K.
  • Sauerkraut covers your daily need of Sodium 26% more than Turnip.
  • Turnip has 2 times more Sugars than Sauerkraut. While Turnip has 3.8g of Sugars, Sauerkraut has only 1.78g.

These are the specific foods used in this comparison Turnips, raw and Sauerkraut, canned, solids and liquids.

Infographic

Turnip vs Sauerkraut 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
4
:
Contains more Potassium +12.4%
Contains more Zinc +42.1%
Contains more Phosphorus +35%
Contains less Sodium -89.9%
Contains more Iron +390%
Contains more Magnesium +18.2%
Contains more Copper +12.9%
Equal in Calcium - 30
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 9% 17% 8% 29% 8% 12% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +12.4%
Contains more Zinc +42.1%
Contains more Phosphorus +35%
Contains less Sodium -89.9%
Contains more Iron +390%
Contains more Magnesium +18.2%
Contains more Copper +12.9%
Equal in Calcium - 30

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
5
:
Contains more Vitamin C +42.9%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +115.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B6 +44.4%
Contains more Vitamin K +12900%
Contains more Folate +60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 0% 1% 0% 10% 7% 8% 12% 21% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin C +42.9%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +115.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B6 +44.4%
Contains more Vitamin K +12900%
Contains more Folate +60%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Turnip
13
Sauerkraut
Mineral Summary Score
13
Turnip
28
Sauerkraut

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 the food
Protein
5%
Turnip
5%
Sauerkraut
Carbohydrates
6%
Turnip
4%
Sauerkraut
Fats
0%
Turnip
1%
Sauerkraut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Turnip Sauerkraut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Turnip
Turnip contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $1)
Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 2.02g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Turnip Sauerkraut Opinion
Calories 28 19 Turnip
Protein 0.9 0.91 Sauerkraut
Fats 0.1 0.14 Sauerkraut
Vitamin C 21 14.7 Turnip
Carbs 6.43 4.28 Turnip
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 1.47 Sauerkraut
Calcium 30 30
Potassium 191 170 Turnip
Magnesium 11 13 Sauerkraut
Sugars 3.8 1.78 Sauerkraut
Fiber 1.8 2.9 Sauerkraut
Copper 0.085 0.096 Sauerkraut
Zinc 0.27 0.19 Turnip
Starch
Phosphorus 27 20 Turnip
Sodium 67 661 Turnip
Vitamin A 0 18 Sauerkraut
Vitamin E 0.03 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.04 0.021 Turnip
Vitamin B2 0.03 0.022 Turnip
Vitamin B3 0.4 0.143 Turnip
Vitamin B5 0.2 0.093 Turnip
Vitamin B6 0.09 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 0.1 13 Sauerkraut
Folate 15 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.011 0.034 Turnip
Monounsaturated Fat 0.006 0.013 Sauerkraut
Polyunsaturated fat 0.053 0.067 Sauerkraut
Tryptophan 0.009 0.008 Turnip
Threonine 0.025 0.025
Isoleucine 0.036 0.021 Turnip
Leucine 0.033 0.029 Turnip
Lysine 0.036 0.031 Turnip
Methionine 0.011 0.009 Turnip
Phenylalanine 0.017 0.023 Sauerkraut
Valine 0.03 0.03
Histidine 0.014 0.016 Sauerkraut
Fructose 0.04 Sauerkraut

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 of 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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.