Butternut Squash vs Turnip: Nutrition, Calories & Protein Compared


Butternut squash vs Turnip
Nutrition Facts
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Butternut Squash vs Turnip 100g Compare
per 100g | Butternut squash | Turnip |
---|---|---|
Calories | 45 | 28 |
Carbohydrates | 11.69 g | 6.43 g |
Fat | 0.1 g | 0.1 g |
Dietary fiber | 2 g | 1.8 g |
Protein | 1 g | 0.9 g |
Calcium | 48 mg | 30 mg |
Iron | 0.7 mg | 0.3 mg |
Magnessium | 34 mg | 11 mg |
Potassium | 352 mg | 233 mg |
Sodium | 4 mg | 39 mg |
Zink | 0.15 mg | 0.27 mg |
Vitaminium B1 (Thiamine) | 0.1 mg | 0.04 mg |
Vitaminium B2 (riboflavin) | 0.02 mg | 0.03 mg |
Vitaminium B3 (Niacin) | 1.2 mg | 0.4 mg |
Vitaminium B5 | 0.4 mg | 0.2 mg |
Vitaminium B6 | 0.154 mg | 0.09 mg |
Vitaminium B9 (Folic acid) | 27 mg | 15 mg |
Vitaminium C | 21 mg | 21 mg |
Vitaminium E | 1.44 mg | 0.03 mg |
Vitaminium K | 1.1 µg | 0.1 µg |
When it comes to selecting the right vegetables for your diet, the choices can be overwhelming. Two such vegetables that often spark curiosity due to their nutritional benefits and versatility in recipes are Butternut Squash and Turnip. While both are rich in nutrients and can be a great addition to your meals, they come with their own unique set of characteristics and health benefits. Let's dive into the world of these two vegetables and see how they compare in terms of calories, nutrition, and more.
Unveiling the Nutritional Profiles
At first glance, Butternut Squash and Turnip might seem quite similar, but a closer look at their nutritional content reveals some differences. Here's a quick breakdown:
- Calories: Butternut squash has 45 calories per 100 grams, whereas turnip has just 28, making turnip a slightly lower-calorie option.
- Carbohydrates: With 11.69 grams of carbs, butternut squash is higher in carbohydrates compared to turnips, which have 6.43 grams.
- Fiber: Both vegetables are good sources of fiber, but butternut squash edges out slightly with 2 grams per 100 grams compared to turnip's 1.8 grams.
- Protein: Both are low in protein, with butternut squash offering 1 gram and turnip slightly less at 0.9 grams per 100 grams.
Despite these differences, both vegetables are low in fat and cholesterol-free, making them heart-healthy choices.
Minerals and Vitamins Showdown
When it comes to vitamins and minerals, both butternut squash and turnip pack a punch, but there are notable differences:
- Vitamin A: Butternut squash is an excellent source of Vitamin A, with 10630 IU, compared to turnip which has none.
- Iron, Magnesium, and Potassium: Butternut squash also leads in these minerals, offering more iron, magnesium, and potassium than turnip.
- Vitamin C: Both vegetables provide 21 mg of vitamin C, tying in this category.
These nutrients contribute to various health benefits, including improved vision, stronger immunity, and better heart health.
What About Taste and Usability?
Aside from nutrition, taste and how these vegetables can be used in recipes are important considerations. Butternut squash has a sweet, nutty flavor making it perfect for soups, purees, and as a roasted side dish. Turnip, with its slightly bitter taste, can add a unique flavor to stews, salads, and can also be mashed or roasted.
Final Thoughts
In the face-off between Butternut Squash vs Turnip, the choice ultimately depends on your nutritional needs, taste preferences, and how you plan to use them in meals. Whether you're looking to lower your calorie intake, boost your vitamin A, or add more fiber to your diet, both vegetables are nutritious choices that can add variety and flavor to your cooking.
Considering their health benefits and culinary versatility, why not include both butternut squash and turnip in your diet? Experimenting with these vegetables can not only enhance your meals but also contribute to a balanced and healthy diet.
Butternut squash 100g
45kcalCalories source
- 91% CARBS.
- 8% PROTEIN
- 2% FAT
Turnip 100g
28kcalCalories source
- 85% CARBS
- 12% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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