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Wakame vs Turnip - In-Depth Nutrition Comparison

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Summary of differences between Wakame and Turnip

  • Wakame has more Manganese, Folate, Iron, Magnesium, Copper, Vitamin B2, Calcium, and Vitamin B5, however Turnip is higher in Vitamin C.
  • Wakame covers your daily need of Manganese 55% more than Turnip.
  • Wakame has 13 times more Folate than Turnip. While Wakame has 196µg of Folate, Turnip has only 15µg.
  • Turnip has less Sodium.

These are the specific foods used in this comparison Seaweed, wakame, raw and Turnips, raw.

Infographic

Wakame vs Turnip 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
2
Turnip
Contains more Calcium +400%
Contains more Iron +626.7%
Contains more Magnesium +872.7%
Contains more Phosphorus +196.3%
Contains more Zinc +40.7%
Contains more Copper +234.1%
Contains more Potassium +282%
Contains less Sodium -92.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 12% 8% 12% 17% 9% 8% 29%
Contains more Calcium +400%
Contains more Iron +626.7%
Contains more Magnesium +872.7%
Contains more Phosphorus +196.3%
Contains more Zinc +40.7%
Contains more Copper +234.1%
Contains more Potassium +282%
Contains less Sodium -92.3%

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
Wakame
8
:
2
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +3233.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +248.5%
Contains more Folate +1206.7%
Contains more Vitamin K +5200%
Contains more Vitamin C +600%
Contains more Vitamin B6 +4400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +3233.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +248.5%
Contains more Folate +1206.7%
Contains more Vitamin K +5200%
Contains more Vitamin C +600%
Contains more Vitamin B6 +4400%

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.
Wakame Turnip
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Turnip Opinion
Net carbs 8.64g 4.63g Wakame
Protein 3.03g 0.9g Wakame
Fats 0.64g 0.1g Wakame
Carbs 9.14g 6.43g Wakame
Calories 45kcal 28kcal Wakame
Starch g g
Fructose g g
Sugar 0.65g 3.8g Wakame
Fiber 0.5g 1.8g Turnip
Calcium 150mg 30mg Wakame
Iron 2.18mg 0.3mg Wakame
Magnesium 107mg 11mg Wakame
Phosphorus 80mg 27mg Wakame
Potassium 50mg 191mg Turnip
Sodium 872mg 67mg Turnip
Zinc 0.38mg 0.27mg Wakame
Copper 0.284mg 0.085mg Wakame
Vitamin A 360IU 0IU Wakame
Vitamin E 1mg 0.03mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 21mg Turnip
Vitamin B1 0.06mg 0.04mg Wakame
Vitamin B2 0.23mg 0.03mg Wakame
Vitamin B3 1.6mg 0.4mg Wakame
Vitamin B5 0.697mg 0.2mg Wakame
Vitamin B6 0.002mg 0.09mg Turnip
Folate 196µg 15µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 0.1µg Wakame
Tryptophan 0.035mg 0.009mg Wakame
Threonine 0.165mg 0.025mg Wakame
Isoleucine 0.087mg 0.036mg Wakame
Leucine 0.257mg 0.033mg Wakame
Lysine 0.112mg 0.036mg Wakame
Methionine 0.063mg 0.011mg Wakame
Phenylalanine 0.112mg 0.017mg Wakame
Valine 0.209mg 0.03mg Wakame
Histidine 0.015mg 0.014mg Wakame
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.011g Turnip
Monounsaturated Fat 0.058g 0.006g Wakame
Polyunsaturated fat 0.218g 0.053g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Turnip
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
29
Wakame
12
Turnip
Mineral Summary Score
58
Wakame
13
Turnip

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
18%
Wakame
5%
Turnip
Carbohydrates
9%
Wakame
6%
Turnip
Fats
3%
Wakame
0%
Turnip

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.15g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Turnip
Turnip contains less Sodium (difference - 805mg)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.119g)
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 ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.