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  6. Turnip vs. Chia seeds

Turnip vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between turnip and chia seeds

  • The amount of fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in turnip.
  • Chia seeds cover your daily fiber needs 130% more than turnip.
  • Turnip has a higher glycemic index. The glycemic index of turnip is 73, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Turnips, raw and Seeds, chia seeds, dried.

Infographic

Turnip vs Chia seeds 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
0
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +2945.5%
Contains more CalciumCalcium +2003.3%
Contains more PotassiumPotassium +113.1%
Contains more IronIron +2473.3%
Contains more CopperCopper +987.1%
Contains more ZincZinc +1596.3%
Contains more PhosphorusPhosphorus +3085.2%
Contains less SodiumSodium -76.1%
Contains more ManganeseManganese +1932.1%
Contains more SeleniumSelenium +7785.7%

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
5
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%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +1212.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more FolateFolate +226.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip Chia seeds DV% diff.
Polyunsaturated fat 0.053g 23.665g 157%
Fiber 1.8g 34.4g 130%
Phosphorus 27mg 860mg 119%
Manganese 0.134mg 2.723mg 113%
Selenium 0.7µg 55.2µg 99%
Iron 0.3mg 7.72mg 93%
Copper 0.085mg 0.924mg 93%
Magnesium 11mg 335mg 77%
Calcium 30mg 631mg 60%
Vitamin B3 0.4mg 8.83mg 53%
Vitamin B1 0.04mg 0.62mg 48%
Fats 0.1g 30.74g 47%
Zinc 0.27mg 4.58mg 39%
Protein 0.9g 16.54g 31%
Calories 28kcal 486kcal 23%
Vitamin C 21mg 1.6mg 22%
Saturated fat 0.011g 3.33g 15%
Carbs 6.43g 42.12g 12%
Vitamin B2 0.03mg 0.17mg 11%
Folate 15µg 49µg 9%
Vitamin B6 0.09mg 7%
Potassium 191mg 407mg 6%
Monounsaturated fat 0.006g 2.309g 6%
Vitamin B5 0.2mg 4%
Vitamin E 0.03mg 0.5mg 3%
Choline 11.1mg 2%
Sodium 67mg 16mg 2%
Net carbs 4.63g 7.72g N/A
Sugar 3.8g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.009mg 0.436mg 0%
Threonine 0.025mg 0.709mg 0%
Isoleucine 0.036mg 0.801mg 0%
Leucine 0.033mg 1.371mg 0%
Lysine 0.036mg 0.97mg 0%
Methionine 0.011mg 0.588mg 0%
Phenylalanine 0.017mg 1.016mg 0%
Valine 0.03mg 0.95mg 0%
Histidine 0.014mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
1
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1484%
Contains more ProteinProtein +1737.8%
Contains more FatsFats +30640%
Contains more CarbsCarbs +555.1%
Contains more OtherOther +585.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
1
16% 9% 76%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.053 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +38383.3%
Contains more Poly. FatPolyunsaturated fat +44550.9%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.