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Winter melon vs Turnip - In-Depth Nutrition Comparison

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What are the differences between Winter melon and Turnip?

  • Winter melon is higher in Vitamin B2, yet Turnip is higher in Vitamin C, Copper, and Potassium.
  • Winter melon has 4 times more Vitamin B2 than Turnip. While Winter melon has 0.11mg of Vitamin B2, Turnip has only 0.03mg.

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

Infographic

Winter melon 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
Contains more Iron +33.3%
Contains more Zinc +125.9%
Contains more Calcium +57.9%
Contains more Potassium +3083.3%
Contains more Copper +269.6%
Contains more Phosphorus +42.1%
Contains less Sodium -39.6%
Equal in Magnesium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 9% 17% 8% 29% 8% 12% 9%
Contains more Iron +33.3%
Contains more Zinc +125.9%
Contains more Calcium +57.9%
Contains more Potassium +3083.3%
Contains more Copper +269.6%
Contains more Phosphorus +42.1%
Contains less Sodium -39.6%
Equal in Magnesium - 11

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
:
6
Turnip
Contains more Vitamin B2 +266.7%
Contains more Vitamin C +61.5%
Contains more Vitamin B5 +50.4%
Contains more Vitamin B6 +157.1%
Contains more Folate +200%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B3 - 0.4
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 0% 1% 0% 10% 7% 8% 12% 21% 0% 1% 12%
Contains more Vitamin B2 +266.7%
Contains more Vitamin C +61.5%
Contains more Vitamin B5 +50.4%
Contains more Vitamin B6 +157.1%
Contains more Folate +200%
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.
Winter melon Turnip
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 Winter melon Turnip Opinion
Calories 13kcal 28kcal Turnip
Protein 0.4g 0.9g Turnip
Fats 0.2g 0.1g Winter melon
Vitamin C 13mg 21mg Turnip
Net carbs 0.1g 4.63g Turnip
Carbs 3g 6.43g Turnip
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.3mg Winter melon
Calcium 19mg 30mg Turnip
Potassium 6mg 191mg Turnip
Magnesium 10mg 11mg Turnip
Sugar g 3.8g Winter melon
Fiber 2.9g 1.8g Winter melon
Copper 0.023mg 0.085mg Turnip
Zinc 0.61mg 0.27mg Winter melon
Starch g g
Phosphorus 19mg 27mg Turnip
Sodium 111mg 67mg Turnip
Vitamin A 0IU 0IU
Vitamin E mg 0.03mg Turnip
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.11mg 0.03mg Winter melon
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.133mg 0.2mg Turnip
Vitamin B6 0.035mg 0.09mg Turnip
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Turnip
Folate 5µg 15µg Turnip
Trans Fat 0g 0g
Saturated Fat 0.016g 0.011g Turnip
Monounsaturated Fat 0.037g 0.006g Winter melon
Polyunsaturated fat 0.087g 0.053g Winter melon
Tryptophan 0.002mg 0.009mg Turnip
Threonine mg 0.025mg Turnip
Isoleucine mg 0.036mg Turnip
Leucine mg 0.033mg Turnip
Lysine 0.009mg 0.036mg Turnip
Methionine 0.003mg 0.011mg Turnip
Phenylalanine mg 0.017mg Turnip
Valine mg 0.03mg Turnip
Histidine mg 0.014mg Turnip
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Turnip
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9
Winter melon
12
Turnip
Mineral Summary Score
9
Winter melon
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
2%
Winter melon
5%
Turnip
Carbohydrates
3%
Winter melon
6%
Turnip
Fats
1%
Winter melon
0%
Turnip

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.