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  6. Garden asparagus vs. Turnip greens

Garden asparagus vs. Turnip greens — In-Depth Nutrition Comparison

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Significant differences between Garden asparagus and Turnip greens

  • Garden asparagus has more Iron, and Vitamin B1, however, Turnip greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Folate, Calcium, Manganese, Copper, and Vitamin B6.
  • Turnip greens covers your daily Vitamin K needs 272% more than Garden asparagus.
  • Turnip greens has 3 times less Vitamin B1 than Garden asparagus. Garden asparagus has 0.143mg of Vitamin B1, while Turnip greens has 0.045mg.

Specific food types used in this comparison are Asparagus, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
5
:
5
Turnip greens
Turnip greens
Contains more Iron +167.5%
Contains more Phosphorus +79.3%
Contains less Sodium -93.1%
Contains more Zinc +285.7%
Contains more Selenium +155.6%
Contains more Calcium +470.8%
Contains more Magnesium +57.1%
Contains more Copper +33.9%
Contains more Manganese +113.3%
Equal in Potassium - 203
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
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 +167.5%
Contains more Phosphorus +79.3%
Contains less Sodium -93.1%
Contains more Zinc +285.7%
Contains more Selenium +155.6%
Contains more Calcium +470.8%
Contains more Magnesium +57.1%
Contains more Copper +33.9%
Contains more Manganese +113.3%
Equal in Potassium - 203

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.
Garden asparagus
Garden asparagus
3
:
6
Turnip greens
Turnip greens
Contains more Vitamin B1 +217.8%
Contains more Vitamin B2 +95.8%
Contains more Vitamin B3 +138%
Contains more Vitamin A +908.6%
Contains more Vitamin E +66.4%
Contains more Vitamin C +389.3%
Contains more Vitamin B6 +97.8%
Contains more Folate +126.9%
Contains more Vitamin K +783.7%
Equal in Vitamin B5 - 0.274
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 B1 +217.8%
Contains more Vitamin B2 +95.8%
Contains more Vitamin B3 +138%
Contains more Vitamin A +908.6%
Contains more Vitamin E +66.4%
Contains more Vitamin C +389.3%
Contains more Vitamin B6 +97.8%
Contains more Folate +126.9%
Contains more Vitamin K +783.7%
Equal in Vitamin B5 - 0.274

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Turnip greens
Turnip greens
Contains more Protein +93%
Contains more Fats +91.7%
Contains more Carbs +12.4%
Contains more Other +84.5%
Equal in Water - 93.2
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +93%
Contains more Fats +91.7%
Contains more Carbs +12.4%
Contains more Other +84.5%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Turnip greens
Turnip greens
Contains less Saturated Fat -24.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +82%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 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 -24.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +82%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Turnip greens Opinion
Net carbs 1.78g 0.86g Garden asparagus
Protein 2.2g 1.14g Garden asparagus
Fats 0.12g 0.23g Turnip greens
Carbs 3.88g 4.36g Turnip greens
Calories 20kcal 20kcal
Fructose 1g Garden asparagus
Sugar 1.88g 0.53g Turnip greens
Fiber 2.1g 3.5g Turnip greens
Calcium 24mg 137mg Turnip greens
Iron 2.14mg 0.8mg Garden asparagus
Magnesium 14mg 22mg Turnip greens
Phosphorus 52mg 29mg Garden asparagus
Potassium 202mg 203mg Turnip greens
Sodium 2mg 29mg Garden asparagus
Zinc 0.54mg 0.14mg Garden asparagus
Copper 0.189mg 0.253mg Turnip greens
Manganese 0.158mg 0.337mg Turnip greens
Selenium 2.3µg 0.9µg Garden asparagus
Vitamin A 756IU 7625IU Turnip greens
Vitamin A RAE 38µg 381µg Turnip greens
Vitamin E 1.13mg 1.88mg Turnip greens
Vitamin C 5.6mg 27.4mg Turnip greens
Vitamin B1 0.143mg 0.045mg Garden asparagus
Vitamin B2 0.141mg 0.072mg Garden asparagus
Vitamin B3 0.978mg 0.411mg Garden asparagus
Vitamin B5 0.274mg 0.274mg
Vitamin B6 0.091mg 0.18mg Turnip greens
Folate 52µg 118µg Turnip greens
Vitamin K 41.6µg 367.6µg Turnip greens
Tryptophan 0.027mg 0.02mg Garden asparagus
Threonine 0.084mg 0.063mg Garden asparagus
Isoleucine 0.075mg 0.059mg Garden asparagus
Leucine 0.128mg 0.105mg Garden asparagus
Lysine 0.104mg 0.074mg Garden asparagus
Methionine 0.031mg 0.026mg Garden asparagus
Phenylalanine 0.075mg 0.07mg Garden asparagus
Valine 0.115mg 0.078mg Garden asparagus
Histidine 0.049mg 0.028mg Garden asparagus
Saturated Fat 0.04g 0.053g Garden asparagus
Monounsaturated Fat 0g 0.015g Turnip greens
Polyunsaturated fat 0.05g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29%
Garden asparagus
141%
Turnip greens
Minerals Daily Need Coverage Score
25%
Garden asparagus
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 1.35g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.013g)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.