Sweet Potato (Raw)vsTurnips (Raw)
Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g. Turnips (Raw) has 28 calories and 0.90g protein per 100g Sweet Potato (Raw) has more protein, Turnips (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Sweet Potato (Raw) vs Turnips (Raw)
Go with Turnips (Raw) at just 28 kcal per 100g — 67% fewer calories.
Sweet Potato (Raw) will keep you satisfied longer with 3g fiber — fat and protein slow digestion while fiber adds bulk.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Sweet Potato (Raw) 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 | Sweet Potato Raw Unprepared Includes | Turnips | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 86kcal4% | 28kcal1% | +58kcal |
| Protein | 1.6g3% | 0.90g2% | +0.67g |
| Total Fat | <0.1g0% | 0.10g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 20g7% | 6.4g2% | +14g |
| Dietary Fiber | 3.0g11% | 1.8g6% | +1.2g |
| Sugars | 4.2g | 3.8g | +0.38g |
| ✨Vitamins | |||
| Vitamin A | 709mcg79% | 0mcg0% | +709mcg |
| Vitamin C | 2.4mg3% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.26mg2% | <0.1mg0% | +0.23mg |
| Vitamin K | 1.8mcg2% | 0.10mcg0% | +1.7mcg |
| Vitamin B6 | 0.21mg12% | <0.1mg5% | +0.12mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 11mcg3% | 15mcg4% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.56mg3% | 0.40mg3% | +0.16mg |
| 🔶Minerals | |||
| Sodium | 55mg2% | 67mg3% | <0.1mg |
| Calcium | 30mg2% | 30mg2% | — |
| Iron | 0.61mg3% | 0.30mg2% | +0.31mg |
| Potassium | 337mg7% | 191mg4% | +146mg |
| Phosphorus | 47mg4% | 27mg2% | +20mg |
| Magnesium | 25mg6% | 11mg3% | +14mg |
| Zinc | 0.30mg3% | 0.27mg2% | +<0.1mg |
| Copper | 0.15mg17% | <0.1mg9% | +<0.1mg |
| Manganese | 0.26mg11% | 0.13mg6% | +0.12mg |
| Selenium | 0.60mcg1% | 0.70mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Turnips (Raw) is significantly lower in calories at just 28 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 207% fewer calories, making Turnips (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Sweet Potato (Raw) providing 1.57g and Turnips (Raw) providing 0.9g per 100g.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.1g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sweet Potato (Raw): 709mcg vs 0mcg), Vitamin K (Sweet Potato (Raw): 1.8mcg vs 0.1mcg), Vitamin C (Turnips (Raw): 21mg vs 2.4mg). 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 Magnesium (Sweet Potato (Raw): 25mg vs 11mg), Iron (Sweet Potato (Raw): 0.61mg vs 0.3mg), Manganese (Sweet Potato (Raw): 0.258mg vs 0.134mg). 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, Sweet Potato (Raw) or Turnips (Raw)?
- Sweet Potato (Raw) has more protein with 1.57g per 100g compared to 0.9g for Turnips (Raw).
- Which is lower in calories, Sweet Potato (Raw) or Turnips (Raw)?
- Turnips (Raw) is lower in calories with 28 kcal per 100g versus 86 kcal.
- Is Sweet Potato (Raw) or Turnips (Raw) healthier?
- It depends on your goals. Sweet Potato (Raw) has 86 calories and 1.57g 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, Sweet Potato (Raw) or Turnips (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.1g.
- Which has more fiber, Sweet Potato (Raw) or Turnips (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 1.8g.