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  6. Chard vs. Turnip greens

Chard vs. Turnip greens — In-Depth Nutrition Comparison

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What are the differences between Chard and Turnip greens?

  • Chard is higher in Iron, Magnesium, and Potassium, however, Turnip greens is richer in Vitamin K, Folate, Vitamin C, Copper, Vitamin A RAE, Calcium, and Vitamin B6.
  • Turnip greens's daily need coverage for Vitamin K is 34% more.
  • Turnip greens contains 4 times less Magnesium than Chard. Chard contains 86mg of Magnesium, while Turnip greens contains 22mg.

We used Chard, swiss, cooked, boiled, drained, without salt and Turnip greens, cooked, boiled, drained, without salt types in this article.

Infographic

Chard 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.
Chard
Chard
5
:
4
Turnip greens
Turnip greens
Contains more Iron +182.5%
Contains more Magnesium +290.9%
Contains more Phosphorus +13.8%
Contains more Potassium +170.4%
Contains more Zinc +135.7%
Contains more Calcium +136.2%
Contains less Sodium -83.8%
Contains more Copper +55.2%
Equal in Manganese - 0.337
Equal in Selenium - 0.9
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 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 Iron +182.5%
Contains more Magnesium +290.9%
Contains more Phosphorus +13.8%
Contains more Potassium +170.4%
Contains more Zinc +135.7%
Contains more Calcium +136.2%
Contains less Sodium -83.8%
Contains more Copper +55.2%
Equal in Manganese - 0.337
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.
Chard
Chard
2
:
8
Turnip greens
Turnip greens
Contains more Vitamin B2 +19.4%
Contains more Vitamin A +24.5%
Contains more Vitamin C +52.2%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B3 +14.2%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +111.8%
Contains more Folate +1211.1%
Contains more Vitamin K +12.3%
Equal in Vitamin E - 1.88
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 B2 +19.4%
Contains more Vitamin A +24.5%
Contains more Vitamin C +52.2%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B3 +14.2%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +111.8%
Contains more Folate +1211.1%
Contains more Vitamin K +12.3%
Equal in Vitamin E - 1.88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Turnip greens
Turnip greens
Contains more Protein +64.9%
Contains more Other +17.8%
Contains more Fats +187.5%
Equal in Carbs - 4.36
Equal in Water - 93.2
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +64.9%
Contains more Other +17.8%
Contains more Fats +187.5%
Equal in Carbs - 4.36
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Turnip greens
Turnip greens
Contains less Saturated Fat -77.4%
Contains more Polyunsaturated fat +225%
Equal in Monounsaturated Fat - 0.015
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -77.4%
Contains more Polyunsaturated fat +225%
Equal in Monounsaturated Fat - 0.015

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Turnip greens Opinion
Net carbs 2.03g 0.86g Chard
Protein 1.88g 1.14g Chard
Fats 0.08g 0.23g Turnip greens
Carbs 4.13g 4.36g Turnip greens
Calories 20kcal 20kcal
Sugar 1.1g 0.53g Turnip greens
Fiber 2.1g 3.5g Turnip greens
Calcium 58mg 137mg Turnip greens
Iron 2.26mg 0.8mg Chard
Magnesium 86mg 22mg Chard
Phosphorus 33mg 29mg Chard
Potassium 549mg 203mg Chard
Sodium 179mg 29mg Turnip greens
Zinc 0.33mg 0.14mg Chard
Copper 0.163mg 0.253mg Turnip greens
Manganese 0.334mg 0.337mg Turnip greens
Selenium 0.9µg 0.9µg
Vitamin A 6124IU 7625IU Turnip greens
Vitamin A RAE 306µg 381µg Turnip greens
Vitamin E 1.89mg 1.88mg Chard
Vitamin C 18mg 27.4mg Turnip greens
Vitamin B1 0.034mg 0.045mg Turnip greens
Vitamin B2 0.086mg 0.072mg Chard
Vitamin B3 0.36mg 0.411mg Turnip greens
Vitamin B5 0.163mg 0.274mg Turnip greens
Vitamin B6 0.085mg 0.18mg Turnip greens
Folate 9µg 118µg Turnip greens
Vitamin K 327.3µg 367.6µg Turnip greens
Tryptophan 0.018mg 0.02mg Turnip greens
Threonine 0.086mg 0.063mg Chard
Isoleucine 0.154mg 0.059mg Chard
Leucine 0.135mg 0.105mg Chard
Lysine 0.103mg 0.074mg Chard
Methionine 0.02mg 0.026mg Turnip greens
Phenylalanine 0.114mg 0.07mg Chard
Valine 0.114mg 0.078mg Chard
Histidine 0.038mg 0.028mg Chard
Saturated Fat 0.012g 0.053g Chard
Monounsaturated Fat 0.016g 0.015g Chard
Polyunsaturated fat 0.028g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Turnip greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
113%
Chard
141%
Turnip greens
Minerals Daily Need Coverage Score
36%
Chard
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 150mg)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.041g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.