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Turnip vs. Seaweed — In-Depth Nutrition Comparison

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How are turnip and seaweed different?

  • Turnip is higher in vitamin C; however, seaweed is richer in vitamin K, folate, iron, magnesium, calcium, vitamin B2, vitamin B5, and zinc.
  • Daily need coverage for vitamin K for seaweed is 55% higher.
  • Turnip contains 7 times more vitamin C than seaweed. While turnip contains 21mg of vitamin C, seaweed contains only 3mg.
  • Turnip has less sodium.

Turnips, raw and Seaweed, kelp, raw are the varieties used in this article.

Infographic

Turnip vs Seaweed 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
Turnip
2
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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +114.6%
Contains less SodiumSodium -71.2%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +460%
Contains more IronIron +850%
Contains more CopperCopper +52.9%
Contains more ZincZinc +355.6%
Contains more PhosphorusPhosphorus +55.6%
Contains more ManganeseManganese +49.3%
~equal in Selenium ~0.7µg

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
Turnip
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 70% 0% 0% 0.6% 10% 6.9% 7.5% 12% 21% 0% 0.25% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B6Vitamin B6 +4400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +221%
Contains more Vitamin KVitamin K +65900%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip Seaweed DV% diff.
Vitamin K 0.1µg 66µg 55%
Folate 15µg 180µg 41%
Iron 0.3mg 2.85mg 32%
Magnesium 11mg 121mg 26%
Vitamin C 21mg 3mg 20%
Calcium 30mg 168mg 14%
Zinc 0.27mg 1.23mg 9%
Vitamin B2 0.03mg 0.15mg 9%
Vitamin B5 0.2mg 0.642mg 9%
Sodium 67mg 233mg 7%
Vitamin B6 0.09mg 0.002mg 7%
Vitamin E 0.03mg 0.87mg 6%
Copper 0.085mg 0.13mg 5%
Potassium 191mg 89mg 3%
Manganese 0.134mg 0.2mg 3%
Protein 0.9g 1.68g 2%
Fiber 1.8g 1.3g 2%
Phosphorus 27mg 42mg 2%
Calories 28kcal 43kcal 1%
Fats 0.1g 0.56g 1%
Carbs 6.43g 9.57g 1%
Vitamin A 0µg 6µg 1%
Vitamin B1 0.04mg 0.05mg 1%
Saturated fat 0.011g 0.247g 1%
Protein per 100 calories 3.2g 3.9g N/A
Calories per 10 g protein 311kcal 256kcal N/A
Weight per 100 calories 357g 233g N/A
Net carbs 4.63g 8.27g N/A
Sugar 3.8g 0.6g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.4mg 0.47mg 0%
Choline 11.1mg 12.8mg 0%
Monounsaturated fat 0.006g 0.098g 0%
Polyunsaturated fat 0.053g 0.047g 0%
Tryptophan 0.009mg 0.048mg 0%
Threonine 0.025mg 0.055mg 0%
Isoleucine 0.036mg 0.076mg 0%
Leucine 0.033mg 0.083mg 0%
Lysine 0.036mg 0.082mg 0%
Methionine 0.011mg 0.025mg 0%
Phenylalanine 0.017mg 0.043mg 0%
Valine 0.03mg 0.072mg 0%
Histidine 0.014mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more WaterWater +12.6%
Contains more ProteinProtein +86.7%
Contains more FatsFats +460%
Contains more CarbsCarbs +48.8%
Contains more OtherOther +844.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Poly. FatPolyunsaturated fat +12.8%
Contains more Mono. FatMonounsaturated fat +1533.3%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.