Kale vs. Turnip greens — In-Depth Nutrition Comparison
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Summary of differences between Kale and Turnip greens
- Kale has more Vitamin K, Vitamin A RAE, and Vitamin C, however, Turnip greens is higher in Folate, Copper, Vitamin E , Calcium, and Fiber.
- Kale covers your daily need of Vitamin K 375% more than Turnip greens.
- Kale has 2 times more Vitamin A RAE than Turnip greens. While Kale has 681µg of Vitamin A RAE, Turnip greens has only 381µg.
These are the specific foods used in this comparison Kale, cooked, boiled, drained, without salt and Turnip greens, cooked, boiled, drained, without salt.
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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.
Contains
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Iron
+12.5%
Contains
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Potassium
+12.3%
Contains
less
Sodium
-20.7%
Contains
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Zinc
+71.4%
Contains
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Manganese
+23.4%
Contains
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Calcium
+90.3%
Contains
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Magnesium
+22.2%
Contains
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Copper
+62.2%
Equal in Phosphorus - 29
Equal in Selenium - 0.9
Contains
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Iron
+12.5%
Contains
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Potassium
+12.3%
Contains
less
Sodium
-20.7%
Contains
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Zinc
+71.4%
Contains
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Manganese
+23.4%
Contains
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Calcium
+90.3%
Contains
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Magnesium
+22.2%
Contains
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Copper
+62.2%
Equal in Phosphorus - 29
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.
:
Contains
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Vitamin A
+78.6%
Contains
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Vitamin C
+49.6%
Contains
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Vitamin B1
+17.8%
Contains
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Vitamin B3
+21.7%
Contains
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Vitamin K
+122.3%
Contains
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Vitamin E
+121.2%
Contains
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Vitamin B5
+459.2%
Contains
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Vitamin B6
+30.4%
Contains
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Folate
+807.7%
Equal in Vitamin B2 - 0.072
Contains
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Vitamin A
+78.6%
Contains
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Vitamin C
+49.6%
Contains
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Vitamin B1
+17.8%
Contains
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Vitamin B3
+21.7%
Contains
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Vitamin K
+122.3%
Contains
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Vitamin E
+121.2%
Contains
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Vitamin B5
+459.2%
Contains
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Vitamin B6
+30.4%
Contains
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Folate
+807.7%
Equal in Vitamin B2 - 0.072
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+66.7%
Contains
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Fats
+73.9%
Contains
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Carbs
+29.1%
Contains
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Other
+23%
Equal in Water - 93.2
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
1.14 g
Fats:
0.23 g
Carbs:
4.36 g
Water:
93.2 g
Other:
1.07 g
Contains
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Protein
+66.7%
Contains
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Fats
+73.9%
Contains
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Carbs
+29.1%
Contains
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Other
+23%
Equal in Water - 93.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+100%
Contains
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Polyunsaturated fat
+112.1%
Equal in Saturated Fat - 0.053
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.193 g
Saturated Fat:
0.053 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.091 g
Contains
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Monounsaturated Fat
+100%
Contains
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Polyunsaturated fat
+112.1%
Equal in Saturated Fat - 0.053
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.63g | 0.86g |
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| Protein | 1.9g | 1.14g |
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| Fats | 0.4g | 0.23g |
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| Carbs | 5.63g | 4.36g |
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| Calories | 28kcal | 20kcal |
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| Sugar | 1.25g | 0.53g |
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| Fiber | 2g | 3.5g |
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| Calcium | 72mg | 137mg |
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| Iron | 0.9mg | 0.8mg |
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| Magnesium | 18mg | 22mg |
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| Phosphorus | 28mg | 29mg |
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| Potassium | 228mg | 203mg |
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| Sodium | 23mg | 29mg |
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| Zinc | 0.24mg | 0.14mg |
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| Copper | 0.156mg | 0.253mg |
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| Manganese | 0.416mg | 0.337mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin A | 13621IU | 7625IU |
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| Vitamin A RAE | 681µg | 381µg |
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| Vitamin E | 0.85mg | 1.88mg |
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| Vitamin C | 41mg | 27.4mg |
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| Vitamin B1 | 0.053mg | 0.045mg |
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| Vitamin B2 | 0.07mg | 0.072mg |
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| Vitamin B3 | 0.5mg | 0.411mg |
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| Vitamin B5 | 0.049mg | 0.274mg |
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| Vitamin B6 | 0.138mg | 0.18mg |
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| Folate | 13µg | 118µg |
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| Vitamin K | 817µg | 367.6µg |
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| Tryptophan | 0.023mg | 0.02mg |
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| Threonine | 0.085mg | 0.063mg |
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| Isoleucine | 0.114mg | 0.059mg |
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| Leucine | 0.133mg | 0.105mg |
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| Lysine | 0.114mg | 0.074mg |
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| Methionine | 0.018mg | 0.026mg |
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| Phenylalanine | 0.097mg | 0.07mg |
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| Valine | 0.104mg | 0.078mg |
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| Histidine | 0.04mg | 0.028mg |
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| Saturated Fat | 0.052g | 0.053g |
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| Monounsaturated Fat | 0.03g | 0.015g |
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| Polyunsaturated fat | 0.193g | 0.091g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
258%
141%
Minerals Daily Need Coverage Score
22%
26%
Comparison summary
Which food is lower in Sugar?
Turnip greens is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Kale contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.001g)
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 ($)
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.