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  6. Turnip vs. Spinach raw

Turnip vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between turnip and spinach raw

  • Turnip contains less vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin B2, potassium, and vitamin B6 than spinach raw.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of turnip is 73.

The food types used in this comparison are Turnips, raw and Spinach, raw.

Infographic

Turnip vs Spinach raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -15.2%
Contains more MagnesiumMagnesium +618.2%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +192.1%
Contains more IronIron +803.3%
Contains more CopperCopper +52.9%
Contains more ZincZinc +96.3%
Contains more PhosphorusPhosphorus +81.5%
Contains more ManganeseManganese +569.4%
Contains more SeleniumSelenium +42.9%

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
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 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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +207.7%
Contains more Vitamin CVitamin C +33.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6666.7%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +530%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1193.3%
Contains more CholineCholine +73.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip Spinach raw DV% diff.
Vitamin K 0.1µg 482.9µg 402%
Vitamin A 0µg 469µg 52%
Folate 15µg 194µg 45%
Manganese 0.134mg 0.897mg 33%
Iron 0.3mg 2.71mg 30%
Magnesium 11mg 79mg 16%
Vitamin E 0.03mg 2.03mg 13%
Vitamin B2 0.03mg 0.189mg 12%
Potassium 191mg 558mg 11%
Vitamin B6 0.09mg 0.195mg 8%
Vitamin C 21mg 28.1mg 8%
Calcium 30mg 99mg 7%
Copper 0.085mg 0.13mg 5%
Protein 0.9g 2.86g 4%
Phosphorus 27mg 49mg 3%
Vitamin B5 0.2mg 0.065mg 3%
Vitamin B1 0.04mg 0.078mg 3%
Zinc 0.27mg 0.53mg 2%
Fiber 1.8g 2.2g 2%
Vitamin B3 0.4mg 0.724mg 2%
Sodium 67mg 79mg 1%
Carbs 6.43g 3.63g 1%
Choline 11.1mg 19.3mg 1%
Selenium 0.7µg 1µg 1%
Polyunsaturated fat 0.053g 0.165g 1%
Calories 28kcal 23kcal 0%
Fats 0.1g 0.39g 0%
Net carbs 4.63g 1.43g N/A
Sugar 3.8g 0.42g N/A
Saturated fat 0.011g 0.063g 0%
Monounsaturated fat 0.006g 0.01g 0%
Tryptophan 0.009mg 0.039mg 0%
Threonine 0.025mg 0.122mg 0%
Isoleucine 0.036mg 0.147mg 0%
Leucine 0.033mg 0.223mg 0%
Lysine 0.036mg 0.174mg 0%
Methionine 0.011mg 0.053mg 0%
Phenylalanine 0.017mg 0.129mg 0%
Valine 0.03mg 0.161mg 0%
Histidine 0.014mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
2
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +77.1%
Contains more ProteinProtein +217.8%
Contains more FatsFats +290%
Contains more OtherOther +145.7%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -82.5%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +211.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.