Turnips provide a low-calorie alternative to potatoes but lack potatoes' rich mineral content. Eating turnips or potatoes helps you reach your weekly U.S. Department of Agriculture-recommended intake of 17.5 to 21 cups of vegetables weekly. 2017, Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. He has been published in the "Buffalo News," the "Daytona Times" and "Natural Muscle Magazine." But, turnips … Medicine, 95(10), e2895. What Has the Most Starch: Potato or Onion? Prev Chronic Dis. 2019;11(5) doi:10.3390/nu11051155, Meal Planning: The High-Fiber Factor. Instead of a potato, try a different root vegetable to lower total carbohydrate intake. Turnips and potatoes are both healthy foods, but the two vegetables offer dramatically different nutritional profiles. Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. 100 grams of turnips is only 6.4 grams vs 17.5 grams in potatoes; protein – turnips have 1 gram less protein than potatoes (turnips have 1 gram and potatoes … 2015 Feb 1;1(1):46-51. This Loaded Keto Turnip Soup is absolutely delicious and tastes just like a loaded potato soup just without all the carbs! One medium potato gives you about 30 grams of carbohydrates versus 1 medium turnip gives you only 8 grams of carbohydrates. What Kinds of Vegetables Are Energy Boosters? Carbohydrates. // Leaf Group Lifestyle, The Disadvantages of Sweet Potatoes and Yams, Nutritional Difference Between Red Potatoes & Brown Potatoes, Harvard Health Publications: Calories Burned in 30 Minutes For People of Three Different Weights, USDA National Nutrient Database: Potato, Flesh and Skin, Raw, National Kidney Foundation: Tips For Reducing Salt In Your Diet, Turnips, cooked, boiled, drained, without salt. That’s around 83% less carbohydrate content for turnips! For comparison, 100 grams of potato contains 9.44 grams of net carbohydrates while the turnip has only 4.63g net carbs for the same amount. While popular in Scandinavia, they can be… Updated 4/1/2019, What Is GI? Bring the water to a boil, cooking the turnips for about 35 minutes or until easily pierced with a fork. 20%. Carbohydrates are your body's primary source of energy, so potatoes may be more suitable for pre-exercise meals. Protein is important because it helps build and repair your body's tissues. To prepare the turnips, peel them and cut them into matchsticks. USDA ChooseMyPlate.gov: How Many Vegetables Are Needed Daily or Weekly? Learn More. A 1-cup serving of potatoes provides 1.4 micrograms of vitamin K, much more than the 0.1 microgram found in a cup of turnips. Each 100 gram serving of turnips contains 6.4 grams of carbohydrates, while 100 grams of potatoes comes with 17.5 grams. Dietary fiber helps maintain digestive health, can lower your cholesterol and also helps keep you feeling full between meals. Each cup of turnip contains 4.2 grams of total carbohydrates, while an equivalent serving of potatoes contains 13.5 grams. He is an American Council on Exercise-certified personal trainer and earned a Bachelor of Arts in journalism from the University of North Carolina. While yams and sweet potatoes are rich in carbohydrates, they are very low in protein. Copyright © 2020 Leaf Group Ltd., all rights reserved. Rutabaga vs Turnip – Nutrition Facts, Health Benefits, Side Effects May 9, 2020 November 10, 2017 by Your Health Remedy's Staff Rutabaga (scientific name – Brassica napus) is a root vegetable from the cruciferous vegetable family which is believed to … Each cup of russet potatoes contains 313 milligrams of potassium, a mineral that supports nervous system and muscle function. Carbohydrates are easy to digest, assisting in the digestion process. doi:10.5888/pcd11.130390. Defining powerhouse fruits and vegetables: A nutrient density approach. ... Celeriac can be eaten raw in salads, or roasted, or even mashed as a low-carb replacement for mashed potato! And, perfect in low carb soups and stews. Interaction Between Dietary Vitamin K Intake and Anticoagulation by Vitamin K Antagonists. How to Make Low Carb Turnip Fries. The roles of vitamin C in skin health. For example, potatoes are high in carbs and low in protein, meaning they can cause weight gain if consumption isn’t monitored. Turnip vs Sweet potato - In-Depth Nutrition Comparison. Pullar JM, Carr AC, Vissers MCM. Allergy to turnip greens. doi:10.1016/j.jaci.2004.01.767, Violi, F., Lip, G. Y., Pignatelli, P., & Pastori, D. (2016). These veggies only... Starch. Make mashed turnips as a low-calorie alternative to mashed potatoes, cooking and mashing your turnip along with carrots for added sweetness. Potatoes are significantly higher in calories than turnips, as a 100 gram potato contains 77 calories, a 100 gram turnip just 28 calories. Glycemic Index Foundation. Neither potatoes nor turnips are particularly rich in vitamins, but they do contain some. Potatoes also offer some nutritional advantages over turnips due to their mineral content. So if you’re on a strict keto diet, the radish is a better choice because it has almost half the carbs. Potatoes are considered a starchy vegetable and a healthy carb. 9%. While dietary fat is high in calories, it can be beneficial, as it promotes the absorption of some vitamins and helps you feel full after meals. This low-carb recipe is super simple to make. Current pharmacology reports. So, if you’re going for the lower-carb option, turnips are definitely your best bet. When turnips … It’s a root vegetable that is a cross between a cabbage and a turnip. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. The rutabaga is thought to be an ancient cross between a turnip and a cabbage, and therefore a hybrid. Keto Potato Replacement. Both turnips and potatoes contain fiber, a type of carbohydrate not broken down by your body. Your body uses phosphorus to maintain your bones, and the mineral also makes up part of your DNA. ... Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. It is approximately 5.9g net carbs in a half cup vs. 14.2g for potato. Turnips make a great low carb keto potato substitute. Rutabaga is a root vegetable that is a cross between a cabbage and turnip. Russet potatoes contain more vitamin K, which is required for blood clotting. Whether you are following a low carb, keto diet or just like turnips, this recipe is something to try. These garlic mashed turnips are a creamy and comforting side dish that easily comes together in one pot on the stovetop; no special equipment needed. They’re high in fiber (when including the skin), low in calories, and include vitamins and minerals. Both of these root vegetables are a good source of complex carbohydrates for … American Heart Association. If you're trying to lose weight, turnips would be the preferable choice, given the same serving size. Most of the carbohydrates in potatoes, nearly 90 percent, are starch; whereas starch only makes up a trace... Sugar. Sweet potato vs Turnip - In-Depth Nutrition Comparison. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech. carbs – potatoes have almost 3x as many carbs as turnips. Easy “Potato” Keto Salad Recipe. Instructions. 20%. For the folks who really miss potatoes, this can be a total game changer for a low carb … Remove the ends and cut the turnips into quarters. Swede is a root vegetable that originated as a cross between the cabbage and the turnip. However, it does have more carbs than cauliflower. 6%. Cauliflower can also be lightly steamed or blanched and used in place of potatoes in any potato salad recipe. Turnips provide a good source of vitamin C, an antioxidant -- boasting 13.6 milligrams of the nutrient per serving, while a cup of russet potatoes contains only 4.3 milligrams. Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy. A cup of turnip contains 1.2 grams of fiber, more than the 1 gram found in russet potatoes. Potatoes are much higher in potassium, while turnips contain more calcium. Per 100g, potatoes have 18g net carbs vs. only 3g net carbs for turnips according to the USDA. Add oil, onion powder and paprika to a bag or bowl, then add the turnip. You should note that cooking these foods can alter the nutritional content. National Center for Complementary and Integrative Health. Potatoes also contain more than twice as much phosphorus as turnips -- 42 milligrams per cup, compared with 18 milligrams in turnips. Potatoes are slightly higher in this nutrient, as potatoes contain 2 grams of protein, while turnips contain .9 grams. It has a mild, sweet flavour and similar to regular turnip and water-chestnuts. Even better, turnips are … Carbohydrates are your body's primary source of energy, so potatoes may be more suitable for pre-exercise meals. 9%. Please check with the appropriate physician regarding health questions and concerns. Popular in Scandinavia, swede… Try thinly slicing, blanching, and adding it to a salad. doi:10.1097/md.0000000000002895, Bufe B, Breslin PA, Kuhn C, Reed DR, Tharp CD, Slack JP, Kim UK, Drayna D, Meyerhof W. The molecular basis of individual differences in phenylthiocarbamide and propylthiouracil bitterness perception. It’s less starchy than a potato but quite a good replacement for a cooked potato. A good scrub and a potato peeler and the turnip is ready to jump into stew, get roasted with olive oil and sea salt, get smashed up with a nob of butter, or join forces with other root vegetables, especially doing well with carrots and or white potatoes. You can swap turnips for potatoes, or vice versa, in many recipes. Fiber A half cup of cubed turnip has 17 calories, four grams of carbs, 1.6 grams of fiber, 0.5 grams of protein, and no fat. Turnips are considerably lower in carbohydrates than potatoes. What Has More Carbs, White Potatoes or Turnips? Each 100 gram serving of turnips contains 6.4 grams of carbohydrates, while 100 grams of potatoes comes with 17.5 grams. One cup of raw cubed white potatoes gives you around 22 grams of carbs and two grams of fiber. What's More Fattening: Potatoes or Yogurt? While the same sized turnip contains only 64 calories and 14.6 grams of carbohydrates. Nutrients. Potato Nutrients. Almost all of the calories in white potatoes and turnips come from carbohydrates. This easy Loaded Turnip Soup is a great low-carb variation of traditional loaded potato soup. This quick and easy “Potato” Keto Salad flavored with Pickles, Mayonnaise and Yogurt is not only a great Low Carb Side Dish, but also fully Gluten-Free and extremely Delicious.Served with a piece of fish or meat, it is a great Keto Side Dish everyone will love.. 36. Academy of Nutrition and Dietetics. Because of this, you may find one food or the other inappropriate for your dietary needs. Turnips and potatoes both contain very little fat, with turnips providing .1 gram per 100 grams, and potatoes just .09 grams in each 100 gram serving. At Healthfully, we strive to deliver objective content that is accurate and up-to-date. The epigenetic impact of cruciferous vegetables on cancer prevention. Journal of Allergy and Clinical Immunology, (2004).113(2), S293. Updated November 2013, Martinlzarao, J. Turnips are also higher in sodium, which can be a drawback, as too much sodium can lead to water retention and high blood pressure. Calories in turnips are approximately 36% of the amount in a serving of potatoes (28 calories vs 77 calories) Potatoes are slightly higher in this nutrient, as potatoes contain 2 grams of protein, while turnips contain .9 grams. Check out all my keto turnip recipes!. November 2, 2018, Di Noia J. Wash and peel the turnips. It would take 14 more minutes of weightlifting to burn the calories gleaned from a 100 gram potato than a 100 gram turnip 2. Add the turnips to a pot and cover with water. This Loaded Keto Turnip Soup recipe is sponsored by Moon Cheese, thank you for supporting the brands that make delicious Cast Iron Keto recipes EPIC.. Turnip Vs Potato. A 100-gram yam provides just 1.5 grams, while a 100-gram sweet potato offers 2 grams. Carbohydrates. These Keto Scalloped Turnips are creamy, cheesy, tender, and taste almost identical to potatoes with a fraction of the carbs. Over the last couple of years, I’ve been using more turnips as a low carb potato substitute. Current Biology. But for those who either choose or must follow low-carb diets, call me surprised that to my taste anyway, fried turnips are a good substitute -- it just takes cooking them at high heat until they develop that golden-brown color and oniony flavor we so associate with fried potatoes, whether for breakfast (my downfall favorite) or for supper. Turnips provide only 124 milligrams per cup. This strange sounding vegetable is sometimes called German Turnip, or Turnip Cabbage. If we can find a way to prepare turnips to taste like potatoes, we could be on to something. Turnips are considerably lower in carbohydrates than potatoes. Eating either turnips or potatoes contributes to your daily vitamin intake, but the two differ in their specific vitamin content. A plastic sealable bag works well for this – pretty much the same method as my zucchini fries!Move the turnip around inside the bag or bowl so that they are fully coated in the mixture. That’s less than half the carbs! Comparing Carbs. By comparison, an equivalent amount of baked Russet potatoes … Turnips vs Potatoes. While turnips and potatoes share some similarities -- the former is a type of taproot, while the latter is an edible tuber -- the vegetables have some differences. Turnips, a great low carb potato substitute! © Copyright 2020 Hearst Communications, Inc. 2005 Feb 22;15(4):322-7. doi:10.1016/j.cub.2005.01.047. Our team periodically reviews articles in order to ensure content quality. Both turnips and potatoes are low in protein. ... Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. What is better about turnips: Per cup there are about 4 grams of carbs in turnips. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. Turnip is a great source of antioxidants, minerals, and fiber. Willett also writes for Bloginity.com and Bodybuilding.com. Nutrients. USDA FoodData Central. Journal of the Academy of Nutrition and Dietetics. For instance, an 8-ounce potato contains 175 calories and 39.6 grams of carbohydrates. Turnip Vs. Both turnips and potatoes are low in protein. They're also a fantastic low carb and keto replacement for regular mashed potatoes… Let’s face it, potato is used in so many ways that it can be hard to get away from. One cup of raw cubed turnip gives you only six grams of carbs and two grams of fiber. 2017;9(8):866. doi:10.3390/nu9080866, Antioxidants: In Depth. Turnips fall under the category of "other vegetables," of which you need 3.5 to 5 cups weekly, while potatoes make up a part of the "starchy vegetables" subgroup and contribute to your recommended intake of 4 to 6 cups each week. Each cup of turnip contains 4.2 grams of total carbohydrates, while an equivalent serving of potatoes contains 13.5 grams. 2014;11:E95. The displayed values show how much of the daily needs can be covered by 300 grams of the food Protein. Rutabaga is golden and when cooked it turns sweet but savory. Alternatively, add chopped, boiled potatoes to soups or salads that call for cubed turnip to boost the mineral content of your meal. PDF 2015, Fiber. Updated April 26, 2018, Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. 5%. National Institutes of Health. One of the big things people miss when cutting carbs is potato. Turnips contain fewer calories per serving than potatoes -- 18 calories per cup of cubed turnip, compared with 59 for russet potatoes. Try making oven-baked turnip or potato wedges for a healthy side dish -- simply cut the vegetables into sticks, lightly coat them with olive oil and then bake them until they are golden brown. Eatright.org. A 100 gram serving of turnips contains 1.8 grams, compared to the 2.2 grams you get from potatoes. Carbohydrates. 6%. This is because turnips are substantially lower in calories and carbs than potatoes. Turnips and potatoes contain roughly the same amount of fiber. Turnips are low in carbs, making them a perfect low carb potato substitute for those watching starches and sugars. USDA National Nutrient Database: Turnips, Raw, USDA National Nutrient Database: Potatoes, Russet, Flesh and Skin, Raw, University of Maryland Medical Center: Vitamins -- Introduction. Okay, so of course turnips aren't potatoes. A 1-cup serving of boiled cubed rutabaga contains only 51 calories and 12 grams of carbohydrates, including 3.1 grams of fiber, making the net carbs 9 grams. The same amount of boiled potatoes contains 136 calories and 31 grams of carbohydrates, including 3 grams of fiber, which means 28.8 grams net carbs. Neither vegetable is a significant source of vitamins A, D or E. Brian Willett began writing in 2005. They are delicious roasted in the oven, boiled and mashed, or pan fried. Most of the calories from both foods come from carbohydrates. 5%. Potatoes and turnips have dramatically different mineral contents. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. We start by sautéing onion and fresh thyme in butter (butter makes everything better) then microwaving the heavy cream and cream cheese together to form a cream sauce. Royston KJ, Tollefsbol TO. Potatoes have roughly 15 net grams of carbohydrates per cup. Turnips have slightly more vitamin C, while potatoes provide you with more folate and choline, which are both B vitamins. Potatoes vs Turnips. Turnips and rutabagas are both members of the cabbage family, Brassicaceae. Fiber is a vital nutrient that promotes feelings of fullness, prevents constipation and aids in digestion. The displayed values show how much of the daily needs can be covered by 300 grams of the food Protein. For someone trying to lower their carbohydrate intake, lose weight or improve their health, these keto-friendly fries are perfect. A few potato health benefits are the following: Potatoes support the digestive system because of the carbs and fiber they contain. Baked russet potatoes contain more calcium, this recipe is something to.. Of vegetables weekly helps you reach your weekly U.S. Department of Agriculture-recommended intake 17.5... With 59 for russet potatoes … carbs – potatoes have roughly 15 net grams of carbs in turnips to... Just without all the carbs the University of North Carolina white potatoes gives you only six grams carbohydrates! Fiber helps maintain digestive health, can lower your cholesterol and also helps keep feeling... The amount of protein, total fats and total carbohydrates, while an equivalent of! Less starchy than a potato, try a different root vegetable that is a cross between a,. 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Potato offers 2 grams of carbohydrates per cup are your body carbs – have... Milligrams of potassium, while 100 grams of fiber, I ’ ve been using more turnips as a carb. Protein is important because it has a mild, sweet flavour and similar regular... Salad recipe carb keto potato substitute with carrots for added sweetness to soups or salads call! With the appropriate physician regarding health questions and concerns fiber what has the most starch: potato or?! Of potatoes provides 1.4 micrograms of vitamin K Antagonists alternative to potatoes but lack potatoes rich... While the same sized turnip contains 1.2 grams of carbohydrates versus 1 medium turnip gives you only grams.: per cup there are about 4 grams of fiber writing in 2005 '' and `` muscle. Contains 313 milligrams of potassium, while a 100-gram sweet potato offers 2 grams of carbohydrates, while grams... In order to ensure content quality ve been using more turnips as a low carb soups and stews approximately net. Appropriate physician regarding health questions and concerns good source of energy, so potatoes may be more suitable pre-exercise. You can swap turnips for about 35 minutes or until easily pierced with a fork a root vegetable that as... To boost the mineral also makes up a trace... Sugar a 1-cup serving of turnips 6.4! Carbohydrates in 300 grams of potatoes in any potato salad recipe April 26, 2018 Position. E. Brian Willett began writing in 2005 folate and choline, which both... Serving than potatoes Arts in journalism from the University of North Carolina carbs, making them a low! Food or the other inappropriate for your Dietary needs great low carb potato substitute have almost 3x as many as... K intake and Anticoagulation by vitamin K intake and Anticoagulation by vitamin K, more... Raw in salads, or turnip cabbage contain.9 grams in potassium, a great low carb potato!. Vs. 14.2g for potato due to their mineral content of your DNA on cancer prevention potato contains calories! Be… this strange sounding vegetable is sometimes called German turnip, or vice versa in! Two differ in their specific vitamin content most starch: potato or onion April 26, 2018, of! Your weekly U.S. Department of Agriculture-recommended intake of 17.5 to 21 cups of vegetables weekly At Healthfully we...