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  6. Butterbur vs. Turnip greens

Butterbur vs. Turnip greens — In-Depth Nutrition Comparison

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A recap on differences between Butterbur and Turnip greens

  • Butterbur is higher in Potassium, yet Turnip greens is higher in Vitamin A RAE, Folate, Copper, Iron, and Vitamin B6.
  • Turnip greens covers your daily Vitamin A RAE needs 42% more than Butterbur.
  • Butterbur contains 3 times more Potassium than Turnip greens. While Butterbur contains 655mg of Potassium, Turnip greens contains only 203mg.

Food varieties used in this article are Butterbur, (fuki), raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Butterbur 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.
Butterbur
Butterbur
3
:
6
Turnip greens
Turnip greens
Contains more Potassium +222.7%
Contains less Sodium -75.9%
Contains more Zinc +14.3%
Contains more Calcium +33%
Contains more Iron +700%
Contains more Magnesium +57.1%
Contains more Phosphorus +141.7%
Contains more Copper +145.6%
Contains more Manganese +23%
Equal in Selenium - 0.9
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Potassium +222.7%
Contains less Sodium -75.9%
Contains more Zinc +14.3%
Contains more Calcium +33%
Contains more Iron +700%
Contains more Magnesium +57.1%
Contains more Phosphorus +141.7%
Contains more Copper +145.6%
Contains more Manganese +23%
Equal in Selenium - 0.9

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.
Butterbur
Butterbur
1
:
9
Turnip greens
Turnip greens
Contains more Vitamin C +15%
Contains more Vitamin A +15150%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +105.5%
Contains more Vitamin B5 +756.3%
Contains more Vitamin B6 +87.5%
Contains more Folate +1080%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
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 +15%
Contains more Vitamin A +15150%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +105.5%
Contains more Vitamin B5 +756.3%
Contains more Vitamin B6 +87.5%
Contains more Folate +1080%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butterbur
Butterbur
2
:
3
Turnip greens
Turnip greens
Contains more Other +36.4%
Contains more Protein +192.3%
Contains more Fats +475%
Contains more Carbs +20.8%
Equal in Water - 93.2
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 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 Other +36.4%
Contains more Protein +192.3%
Contains more Fats +475%
Contains more Carbs +20.8%
Equal in Water - 93.2

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Turnip greens Opinion
Net carbs 3.61g 0.86g Butterbur
Protein 0.39g 1.14g Turnip greens
Fats 0.04g 0.23g Turnip greens
Carbs 3.61g 4.36g Turnip greens
Calories 14kcal 20kcal Turnip greens
Sugar 0.53g Butterbur
Fiber 3.5g Turnip greens
Calcium 103mg 137mg Turnip greens
Iron 0.1mg 0.8mg Turnip greens
Magnesium 14mg 22mg Turnip greens
Phosphorus 12mg 29mg Turnip greens
Potassium 655mg 203mg Butterbur
Sodium 7mg 29mg Butterbur
Zinc 0.16mg 0.14mg Butterbur
Copper 0.103mg 0.253mg Turnip greens
Manganese 0.274mg 0.337mg Turnip greens
Selenium 0.9µg 0.9µg
Vitamin A 50IU 7625IU Turnip greens
Vitamin A RAE 3µg 381µg Turnip greens
Vitamin E 1.88mg Turnip greens
Vitamin C 31.5mg 27.4mg Butterbur
Vitamin B1 0.02mg 0.045mg Turnip greens
Vitamin B2 0.02mg 0.072mg Turnip greens
Vitamin B3 0.2mg 0.411mg Turnip greens
Vitamin B5 0.032mg 0.274mg Turnip greens
Vitamin B6 0.096mg 0.18mg Turnip greens
Folate 10µg 118µg Turnip greens
Vitamin K 367.6µg Turnip greens
Tryptophan 0.02mg Turnip greens
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.074mg Turnip greens
Methionine 0.026mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Saturated Fat 0.053g Butterbur
Monounsaturated Fat 0.015g Turnip greens
Polyunsaturated fat 0.091g Turnip greens

Which food is preferable for your diet?

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

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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
13%
Butterbur
141%
Turnip greens
Minerals Daily Need Coverage Score
19%
Butterbur
26%
Turnip greens

Comparison summary

Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.053g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.