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  6. Wild rice raw vs. Turnip

Wild rice raw vs. Turnip — In-Depth Nutrition Comparison

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Important differences between wild rice raw and turnip

  • Wild rice raw has more phosphorus, manganese, zinc, copper, vitamin B3, magnesium, vitamin B6, iron, and folate; however, turnip has more vitamin C.
  • Wild rice raw's daily need coverage for phosphorus is 58% more.
  • Wild rice raw has 22 times more zinc than turnip. Wild rice raw has 5.96mg of zinc, while turnip has 0.27mg.
  • Turnip has a higher glycemic index than wild rice raw.

The food varieties used in the comparison are Wild rice, raw and Turnips, raw.

Infographic

Wild rice raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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%
Contains more MagnesiumMagnesium +1509.1%
Contains more PotassiumPotassium +123.6%
Contains more IronIron +553.3%
Contains more CopperCopper +516.5%
Contains more ZincZinc +2107.4%
Contains more PhosphorusPhosphorus +1503.7%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +891.8%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +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.
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2633.3%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +773.3%
Contains more Vitamin B3Vitamin B3 +1583.3%
Contains more Vitamin B5Vitamin B5 +437%
Contains more Vitamin B6Vitamin B6 +334.4%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +533.3%
Contains more CholineCholine +215.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Turnip DV% diff.
Phosphorus 433mg 27mg 58%
Manganese 1.329mg 0.134mg 52%
Zinc 5.96mg 0.27mg 52%
Copper 0.524mg 0.085mg 49%
Magnesium 177mg 11mg 40%
Vitamin B3 6.733mg 0.4mg 40%
Protein 14.73g 0.9g 28%
Vitamin C 0mg 21mg 23%
Vitamin B6 0.391mg 0.09mg 23%
Carbs 74.9g 6.43g 23%
Iron 1.96mg 0.3mg 21%
Folate 95µg 15µg 20%
Vitamin B2 0.262mg 0.03mg 18%
Fiber 6.2g 1.8g 18%
Vitamin B5 1.074mg 0.2mg 17%
Calories 357kcal 28kcal 16%
Potassium 427mg 191mg 7%
Vitamin B1 0.115mg 0.04mg 6%
Vitamin E 0.82mg 0.03mg 5%
Polyunsaturated fat 0.676g 0.053g 4%
Choline 35mg 11.1mg 4%
Selenium 2.8µg 0.7µg 4%
Sodium 7mg 67mg 3%
Vitamin K 1.9µg 0.1µg 2%
Fats 1.08g 0.1g 2%
Calcium 21mg 30mg 1%
Saturated fat 0.156g 0.011g 1%
Net carbs 68.7g 4.63g N/A
Sugar 2.5g 3.8g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0.006g 0%
Tryptophan 0.179mg 0.009mg 0%
Threonine 0.469mg 0.025mg 0%
Isoleucine 0.618mg 0.036mg 0%
Leucine 1.018mg 0.033mg 0%
Lysine 0.629mg 0.036mg 0%
Methionine 0.438mg 0.011mg 0%
Phenylalanine 0.721mg 0.017mg 0%
Valine 0.858mg 0.03mg 0%
Histidine 0.384mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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
Contains more ProteinProtein +1536.7%
Contains more FatsFats +980%
Contains more CarbsCarbs +1064.9%
Contains more OtherOther +118.6%
Contains more WaterWater +1083.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
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
Contains more Mono. FatMonounsaturated fat +2550%
Contains more Poly. FatPolyunsaturated fat +1175.5%
Contains less Sat. FatSaturated fat -92.9%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.