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Turnip vs Winter melon - In-Depth Nutrition Comparison

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What are the differences between Turnip and Winter melon?

  • Turnip is higher in Vitamin C, Copper, and Potassium, yet Winter melon is higher in Vitamin B2.
  • Turnip has 32 times more Potassium than Winter melon. While Turnip has 191mg of Potassium, Winter melon has only 6mg.

We used Turnips, raw and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Turnip vs Winter melon 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
Contains more Calcium +57.9%
Contains more Phosphorus +42.1%
Contains more Potassium +3083.3%
Contains less Sodium -39.6%
Contains more Copper +269.6%
Contains more Iron +33.3%
Contains more Zinc +125.9%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 12% 8% 12% 17% 9% 8% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +57.9%
Contains more Phosphorus +42.1%
Contains more Potassium +3083.3%
Contains less Sodium -39.6%
Contains more Copper +269.6%
Contains more Iron +33.3%
Contains more Zinc +125.9%
Equal in Magnesium - 10

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
6
:
Contains more Vitamin C +61.5%
Contains more Vitamin B5 +50.4%
Contains more Vitamin B6 +157.1%
Contains more Folate +200%
Contains more Vitamin B2 +266.7%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B3 - 0.4
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 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin C +61.5%
Contains more Vitamin B5 +50.4%
Contains more Vitamin B6 +157.1%
Contains more Folate +200%
Contains more Vitamin B2 +266.7%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B3 - 0.4

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

All nutrients comparison - raw data values

Nutrient Turnip Winter melon Opinion
Net carbs 4.63g 0.1g Turnip
Protein 0.9g 0.4g Turnip
Fats 0.1g 0.2g Winter melon
Carbs 6.43g 3g Turnip
Calories 28kcal 13kcal Turnip
Starch g g
Fructose g g
Sugar 3.8g g Winter melon
Fiber 1.8g 2.9g Winter melon
Calcium 30mg 19mg Turnip
Iron 0.3mg 0.4mg Winter melon
Magnesium 11mg 10mg Turnip
Phosphorus 27mg 19mg Turnip
Potassium 191mg 6mg Turnip
Sodium 67mg 111mg Turnip
Zinc 0.27mg 0.61mg Winter melon
Copper 0.085mg 0.023mg Turnip
Vitamin A 0IU 0IU
Vitamin E 0.03mg mg Turnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 13mg Turnip
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.03mg 0.11mg Winter melon
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.2mg 0.133mg Turnip
Vitamin B6 0.09mg 0.035mg Turnip
Folate 15µg 5µg Turnip
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Turnip
Tryptophan 0.009mg 0.002mg Turnip
Threonine 0.025mg mg Turnip
Isoleucine 0.036mg mg Turnip
Leucine 0.033mg mg Turnip
Lysine 0.036mg 0.009mg Turnip
Methionine 0.011mg 0.003mg 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 0.016g Turnip
Monounsaturated Fat 0.006g 0.037g Winter melon
Polyunsaturated fat 0.053g 0.087g Winter melon

Which food is preferable for your diet?

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

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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
9
Winter melon
Mineral Summary Score
13
Turnip
9
Winter melon

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
2%
Winter melon
Carbohydrates
6%
Turnip
3%
Winter melon
Fats
0%
Turnip
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.8g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 73)
Which food contains less Sodium?
Turnip
Turnip contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.005g)
Which food is richer in vitamins?
Turnip
Turnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.