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Cauliflower vs. Turnip greens — In-Depth Nutrition Comparison

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The main differences between Cauliflower and Turnip greens

  • Cauliflower is richer in Vitamin C, Choline, and Vitamin B5, yet Turnip greens is richer in Vitamin K, Vitamin A RAE, Copper, Folate, Vitamin E , Calcium, and Manganese.
  • Daily need coverage for Vitamin K from Turnip greens is 293% higher.
  • Cauliflower contains 148 times more Choline than Turnip greens. Cauliflower contains 44.3mg of Choline, while Turnip greens contains 0.3mg.

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

Infographic

Cauliflower 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.
Contains more Phosphorus +51.7%
Contains more Potassium +47.3%
Contains more Zinc +92.9%
Contains more Calcium +522.7%
Contains more Iron +90.5%
Contains more Magnesium +46.7%
Contains more Copper +548.7%
Contains more Manganese +117.4%
Contains more Selenium +50%
Equal in Sodium - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Phosphorus +51.7%
Contains more Potassium +47.3%
Contains more Zinc +92.9%
Contains more Calcium +522.7%
Contains more Iron +90.5%
Contains more Magnesium +46.7%
Contains more Copper +548.7%
Contains more Manganese +117.4%
Contains more Selenium +50%
Equal in Sodium - 29

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.
:
Contains more Vitamin C +75.9%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +23.4%
Contains more Vitamin B5 +143.4%
Contains more Choline +14666.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2250%
Contains more Vitamin B2 +20%
Contains more Folate +107%
Contains more Vitamin K +2271.6%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B6 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 1% 920%
Contains more Vitamin C +75.9%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +23.4%
Contains more Vitamin B5 +143.4%
Contains more Choline +14666.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2250%
Contains more Vitamin B2 +20%
Contains more Folate +107%
Contains more Vitamin K +2271.6%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +68.4%
Contains more Fats +21.7%
Contains more Carbs +14%
Contains more Other +40.8%
Equal in Water - 93.2
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
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 +68.4%
Contains more Fats +21.7%
Contains more Carbs +14%
Contains more Other +40.8%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +126.7%
Contains less Saturated Fat -59.2%
Contains more Polyunsaturated fat +193.5%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +126.7%
Contains less Saturated Fat -59.2%
Contains more Polyunsaturated fat +193.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Turnip greens Opinion
Net carbs 2.97g 0.86g Cauliflower
Protein 1.92g 1.14g Cauliflower
Fats 0.28g 0.23g Cauliflower
Carbs 4.97g 4.36g Cauliflower
Calories 25kcal 20kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g 0.53g Turnip greens
Fiber 2g 3.5g Turnip greens
Calcium 22mg 137mg Turnip greens
Iron 0.42mg 0.8mg Turnip greens
Magnesium 15mg 22mg Turnip greens
Phosphorus 44mg 29mg Cauliflower
Potassium 299mg 203mg Cauliflower
Sodium 30mg 29mg Turnip greens
Zinc 0.27mg 0.14mg Cauliflower
Copper 0.039mg 0.253mg Turnip greens
Manganese 0.155mg 0.337mg Turnip greens
Selenium 0.6µg 0.9µg Turnip greens
Vitamin A 0IU 7625IU Turnip greens
Vitamin A RAE 0µg 381µg Turnip greens
Vitamin E 0.08mg 1.88mg Turnip greens
Vitamin C 48.2mg 27.4mg Cauliflower
Vitamin B1 0.05mg 0.045mg Cauliflower
Vitamin B2 0.06mg 0.072mg Turnip greens
Vitamin B3 0.507mg 0.411mg Cauliflower
Vitamin B5 0.667mg 0.274mg Cauliflower
Vitamin B6 0.184mg 0.18mg Cauliflower
Folate 57µg 118µg Turnip greens
Choline 44.3mg 0.3mg Cauliflower
Vitamin K 15.5µg 367.6µg Turnip greens
Tryptophan 0.02mg 0.02mg
Threonine 0.076mg 0.063mg Cauliflower
Isoleucine 0.071mg 0.059mg Cauliflower
Leucine 0.106mg 0.105mg Cauliflower
Lysine 0.217mg 0.074mg Cauliflower
Methionine 0.02mg 0.026mg Turnip greens
Phenylalanine 0.065mg 0.07mg Turnip greens
Valine 0.125mg 0.078mg Cauliflower
Histidine 0.056mg 0.028mg Cauliflower
Saturated Fat 0.13g 0.053g Turnip greens
Monounsaturated Fat 0.034g 0.015g Cauliflower
Polyunsaturated fat 0.031g 0.091g Turnip greens
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
130%
Turnip greens
Minerals Daily Need Coverage Score
13%
Cauliflower
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 0)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.