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Turnip vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between Turnip and Sweet potato

  • Turnip has less Vitamin A, Manganese, Vitamin B6, Vitamin B5, Copper, Potassium, Vitamin B3, Fiber, Vitamin B2, and Vitamin B1.
  • Sweet potato's daily need coverage for Vitamin A is 107% more.

The food varieties used in the comparison are Turnips, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Turnip vs Sweet potato 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
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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +148.7%
Contains more IronIron +130%
Contains more CopperCopper +89.4%
Contains more ZincZinc +18.5%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -46.3%
Contains more ManganeseManganese +270.9%

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
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 65% 1153% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2266.7%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B3Vitamin B3 +271.8%
Contains more Vitamin B5Vitamin B5 +342%
Contains more Vitamin B6Vitamin B6 +217.8%
Contains more Vitamin KVitamin K +2200%
Contains more CholineCholine +18%
~equal in Vitamin C ~19.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
1
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more WaterWater +21.2%
Contains more ProteinProtein +123.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +222.1%
Contains more OtherOther +92.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
2
16% 9% 76%
Saturated Fat: Sat. Fat 0.011 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.053 g
36% 63%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated Fat -78.8%
Contains more Mono. FatMonounsaturated Fat +200%
Contains more Poly. FatPolyunsaturated fat +73.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turnip Sweet potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price 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 Sweet potato Opinion
Calories 28kcal 90kcal Sweet potato
Protein 0.9g 2.01g Sweet potato
Fats 0.1g 0.15g Sweet potato
Vitamin C 21mg 19.6mg Turnip
Net carbs 4.63g 17.41g Sweet potato
Carbs 6.43g 20.71g Sweet potato
Magnesium 11mg 27mg Sweet potato
Calcium 30mg 38mg Sweet potato
Potassium 191mg 475mg Sweet potato
Iron 0.3mg 0.69mg Sweet potato
Sugar 3.8g 6.48g Turnip
Fiber 1.8g 3.3g Sweet potato
Copper 0.085mg 0.161mg Sweet potato
Zinc 0.27mg 0.32mg Sweet potato
Starch 7.05g Sweet potato
Phosphorus 27mg 54mg Sweet potato
Sodium 67mg 36mg Sweet potato
Vitamin A 0IU 19218IU Sweet potato
Vitamin A 0µg 961µg Sweet potato
Vitamin E 0.03mg 0.71mg Sweet potato
Manganese 0.134mg 0.497mg Sweet potato
Selenium 0.7µg 0.2µg Turnip
Vitamin B1 0.04mg 0.107mg Sweet potato
Vitamin B2 0.03mg 0.106mg Sweet potato
Vitamin B3 0.4mg 1.487mg Sweet potato
Vitamin B5 0.2mg 0.884mg Sweet potato
Vitamin B6 0.09mg 0.286mg Sweet potato
Vitamin K 0.1µg 2.3µg Sweet potato
Folate 15µg 6µg Turnip
Choline 11.1mg 13.1mg Sweet potato
Saturated Fat 0.011g 0.052g Turnip
Monounsaturated Fat 0.006g 0.002g Turnip
Polyunsaturated fat 0.053g 0.092g Sweet potato
Tryptophan 0.009mg 0.04mg Sweet potato
Threonine 0.025mg 0.107mg Sweet potato
Isoleucine 0.036mg 0.07mg Sweet potato
Leucine 0.033mg 0.118mg Sweet potato
Lysine 0.036mg 0.084mg Sweet potato
Methionine 0.011mg 0.037mg Sweet potato
Phenylalanine 0.017mg 0.114mg Sweet potato
Valine 0.03mg 0.11mg Sweet potato
Histidine 0.014mg 0.039mg Sweet potato
Fructose 0.5g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Turnip
111%
Sweet potato
Minerals Daily Need Coverage Score
12%
Turnip
25%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Turnip
Turnip is lower in Sugar (difference - 2.68g)
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 contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.