Potatoes Russet (Baked)vsTurnips (Raw)
Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g. Turnips (Raw) has 28 calories and 0.90g protein per 100g Potatoes Russet (Baked) has more protein, Turnips (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Potatoes Russet (Baked) vs Turnips (Raw)
Go with Turnips (Raw) at just 28 kcal per 100g — 71% fewer calories.
Potatoes Russet (Baked) will keep you satisfied longer with 2.3g fiber — fat and protein slow digestion while fiber adds bulk.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Potatoes Russet (Baked) is the heart-friendlier option with less sodium, more fiber, more potassium.
Turnips (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.
Turnips (Raw) has only 6.4g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Potatoes Russet Flesh And Skin Baked | Turnips | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 95kcal5% | 28kcal1% | +67kcal |
| Protein | 2.6g5% | 0.90g2% | +1.7g |
| Total Fat | 0.13g0% | 0.10g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 21g8% | 6.4g2% | +15g |
| Dietary Fiber | 2.3g8% | 1.8g6% | +0.50g |
| Sugars | 1.1g | 3.8g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 8.3mg9% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | <0.1mg0% | +<0.1mg |
| Vitamin K | 2.0mcg2% | 0.10mcg0% | +1.9mcg |
| Vitamin B6 | 0.35mg21% | <0.1mg5% | +0.26mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 15mcg4% | +11mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 1.4mg8% | 0.40mg3% | +0.95mg |
| 🔶Minerals | |||
| Sodium | 14mg1% | 67mg3% | <0.1mg |
| Calcium | 18mg1% | 30mg2% | <0.1mg |
| Iron | 1.1mg6% | 0.30mg2% | +0.77mg |
| Potassium | 550mg12% | 191mg4% | +359mg |
| Phosphorus | 71mg6% | 27mg2% | +44mg |
| Magnesium | 30mg7% | 11mg3% | +19mg |
| Zinc | 0.35mg3% | 0.27mg2% | +<0.1mg |
| Copper | 0.11mg12% | <0.1mg9% | +<0.1mg |
| Manganese | 0.23mg10% | 0.13mg6% | +<0.1mg |
| Selenium | 0.50mcg1% | 0.70mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Turnips (Raw) is significantly lower in calories at just 28 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 239% fewer calories, making Turnips (Raw) the better choice for calorie-conscious diets.
Protein: Potatoes Russet (Baked) has more protein per 100g (2.63g vs 0.9g), but Turnips (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Turnips (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.13g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Potatoes Russet (Baked): 1mcg vs 0mcg), Vitamin K (Potatoes Russet (Baked): 2mcg vs 0.1mcg), Vitamin B6 (Potatoes Russet (Baked): 0.354mg vs 0.09mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Turnips (Raw): 67mg vs 14mg), Iron (Potatoes Russet (Baked): 1.07mg vs 0.3mg), Potassium (Potatoes Russet (Baked): 550mg vs 191mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Potatoes Russet (Baked) or Turnips (Raw)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 0.9g for Turnips (Raw).
- Which is lower in calories, Potatoes Russet (Baked) or Turnips (Raw)?
- Turnips (Raw) is lower in calories with 28 kcal per 100g versus 95 kcal.
- Is Potatoes Russet (Baked) or Turnips (Raw) healthier?
- It depends on your goals. Potatoes Russet (Baked) has 95 calories and 2.63g protein per 100g, while Turnips (Raw) has 28 calories and 0.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Potatoes Russet (Baked) or Turnips (Raw)?
- Turnips (Raw) is leaner with 0.1g of fat per 100g compared to 0.13g.
- Which has more fiber, Potatoes Russet (Baked) or Turnips (Raw)?
- Potatoes Russet (Baked) has more fiber with 2.3g per 100g compared to 1.8g.