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  6. Asparagus vs. Turnip greens

Asparagus vs. Turnip greens — In-Depth Nutrition Comparison

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Significant differences between asparagus and turnip greens

  • Asparagus has more iron and vitamin B1; however, turnip greens is richer in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, copper, and vitamin B6.
  • Turnip greens covers your daily vitamin K needs 272% more than asparagus.
  • Turnip greens has 3 times less vitamin B1 than asparagus. 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

Asparagus vs Turnip greens infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Contains more IronIron +167.5%
Contains more ZincZinc +285.7%
Contains more PhosphorusPhosphorus +79.3%
Contains less SodiumSodium -93.1%
Contains more SeleniumSelenium +155.6%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +470.8%
Contains more CopperCopper +33.9%
Contains more ManganeseManganese +113.3%
~equal in Potassium ~203mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Contains more Vitamin B1Vitamin B1 +217.8%
Contains more Vitamin B2Vitamin B2 +95.8%
Contains more Vitamin B3Vitamin B3 +138%
Contains more CholineCholine +5233.3%
Contains more Vitamin CVitamin C +389.3%
Contains more Vitamin AVitamin A +902.6%
Contains more Vitamin EVitamin E +66.4%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more Vitamin KVitamin K +783.7%
Contains more FolateFolate +126.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Turnip greens DV% diff.
Vitamin K 41.6µg 367.6µg 272%
Vitamin A 38µg 381µg 38%
Vitamin C 5.6mg 27.4mg 24%
Folate 52µg 118µg 17%
Iron 2.14mg 0.8mg 17%
Calcium 24mg 137mg 11%
Vitamin B1 0.143mg 0.045mg 8%
Manganese 0.158mg 0.337mg 8%
Vitamin B6 0.091mg 0.18mg 7%
Copper 0.189mg 0.253mg 7%
Fiber 2.1g 3.5g 6%
Vitamin B2 0.141mg 0.072mg 5%
Vitamin E 1.13mg 1.88mg 5%
Vitamin B3 0.978mg 0.411mg 4%
Zinc 0.54mg 0.14mg 4%
Phosphorus 52mg 29mg 3%
Choline 16mg 0.3mg 3%
Selenium 2.3µg 0.9µg 3%
Protein 2.2g 1.14g 2%
Magnesium 14mg 22mg 2%
Fructose 1g 1%
Sodium 2mg 29mg 1%
Calories 20kcal 20kcal 0%
Fats 0.12g 0.23g 0%
Carbs 3.88g 4.36g 0%
Net carbs 1.78g 0.86g N/A
Potassium 202mg 203mg 0%
Sugar 1.88g 0.53g N/A
Vitamin B5 0.274mg 0.274mg 0%
Saturated fat 0.04g 0.053g 0%
Monounsaturated fat 0g 0.015g 0%
Polyunsaturated fat 0.05g 0.091g 0%
Tryptophan 0.027mg 0.02mg 0%
Threonine 0.084mg 0.063mg 0%
Isoleucine 0.075mg 0.059mg 0%
Leucine 0.128mg 0.105mg 0%
Lysine 0.104mg 0.074mg 0%
Methionine 0.031mg 0.026mg 0%
Phenylalanine 0.075mg 0.07mg 0%
Valine 0.115mg 0.078mg 0%
Histidine 0.049mg 0.028mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 ProteinProtein +93%
Contains more FatsFats +91.7%
Contains more CarbsCarbs +12.4%
Contains more OtherOther +84.5%
~equal in Water ~93.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -24.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +82%

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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. 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.