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  6. Garlic vs. Turnip greens

Garlic vs. Turnip greens — In-Depth Nutrition Comparison

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The main differences between Garlic and Turnip greens

  • Garlic is richer in Vitamin B6, Manganese, Selenium, Phosphorus, Vitamin B1, and Iron, yet Turnip greens is richer in Vitamin K, Vitamin A RAE, Folate, and Vitamin E .
  • Daily need coverage for Vitamin K from Turnip greens is 305% higher.
  • Garlic contains 16 times more Selenium than Turnip greens. Garlic contains 14.2µg of Selenium, while Turnip greens contains 0.9µg.

Food types used in this article are Garlic, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Garlic vs Turnip greens 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.
Garlic
Garlic
10
:
0
Turnip greens
Turnip greens
Contains more Calcium +32.1%
Contains more Iron +112.5%
Contains more Magnesium +13.6%
Contains more Phosphorus +427.6%
Contains more Potassium +97.5%
Contains less Sodium -41.4%
Contains more Zinc +728.6%
Contains more Copper +18.2%
Contains more Manganese +396.1%
Contains more Selenium +1477.8%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Calcium +32.1%
Contains more Iron +112.5%
Contains more Magnesium +13.6%
Contains more Phosphorus +427.6%
Contains more Potassium +97.5%
Contains less Sodium -41.4%
Contains more Zinc +728.6%
Contains more Copper +18.2%
Contains more Manganese +396.1%
Contains more Selenium +1477.8%

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.
Garlic
Garlic
6
:
4
Turnip greens
Turnip greens
Contains more Vitamin C +13.9%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +52.8%
Contains more Vitamin B3 +70.3%
Contains more Vitamin B5 +117.5%
Contains more Vitamin B6 +586.1%
Contains more Vitamin A +84622.2%
Contains more Vitamin E +2250%
Contains more Folate +3833.3%
Contains more Vitamin K +21523.5%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin C +13.9%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +52.8%
Contains more Vitamin B3 +70.3%
Contains more Vitamin B5 +117.5%
Contains more Vitamin B6 +586.1%
Contains more Vitamin A +84622.2%
Contains more Vitamin E +2250%
Contains more Folate +3833.3%
Contains more Vitamin K +21523.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Turnip greens
Turnip greens
Contains more Protein +457.9%
Contains more Fats +117.4%
Contains more Carbs +658.3%
Contains more Other +40.2%
Contains more Water +59.1%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +457.9%
Contains more Fats +117.4%
Contains more Carbs +658.3%
Contains more Other +40.2%
Contains more Water +59.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Turnip greens
Turnip greens
Contains more Polyunsaturated fat +173.6%
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +36.4%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains more Polyunsaturated fat +173.6%
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +36.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Turnip greens
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Turnip greens Opinion
Net carbs 30.96g 0.86g Garlic
Protein 6.36g 1.14g Garlic
Fats 0.5g 0.23g Garlic
Carbs 33.06g 4.36g Garlic
Calories 149kcal 20kcal Garlic
Sugar 1g 0.53g Turnip greens
Fiber 2.1g 3.5g Turnip greens
Calcium 181mg 137mg Garlic
Iron 1.7mg 0.8mg Garlic
Magnesium 25mg 22mg Garlic
Phosphorus 153mg 29mg Garlic
Potassium 401mg 203mg Garlic
Sodium 17mg 29mg Garlic
Zinc 1.16mg 0.14mg Garlic
Copper 0.299mg 0.253mg Garlic
Manganese 1.672mg 0.337mg Garlic
Selenium 14.2µg 0.9µg Garlic
Vitamin A 9IU 7625IU Turnip greens
Vitamin A RAE 0µg 381µg Turnip greens
Vitamin E 0.08mg 1.88mg Turnip greens
Vitamin C 31.2mg 27.4mg Garlic
Vitamin B1 0.2mg 0.045mg Garlic
Vitamin B2 0.11mg 0.072mg Garlic
Vitamin B3 0.7mg 0.411mg Garlic
Vitamin B5 0.596mg 0.274mg Garlic
Vitamin B6 1.235mg 0.18mg Garlic
Folate 3µg 118µg Turnip greens
Vitamin K 1.7µg 367.6µg Turnip greens
Tryptophan 0.066mg 0.02mg Garlic
Threonine 0.157mg 0.063mg Garlic
Isoleucine 0.217mg 0.059mg Garlic
Leucine 0.308mg 0.105mg Garlic
Lysine 0.273mg 0.074mg Garlic
Methionine 0.076mg 0.026mg Garlic
Phenylalanine 0.183mg 0.07mg Garlic
Valine 0.291mg 0.078mg Garlic
Histidine 0.113mg 0.028mg Garlic
Saturated Fat 0.089g 0.053g Turnip greens
Monounsaturated Fat 0.011g 0.015g Turnip greens
Polyunsaturated fat 0.249g 0.091g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Turnip greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Garlic
141%
Turnip greens
Minerals Daily Need Coverage Score
67%
Garlic
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.47g)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 30)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.