Mustard Greens vs. Turnip greens — Health Impact and Nutrition Comparison

by Victoria Mazmanyan | Last updated on October 25, 2022

Medically reviewed by Igor Bussel

Summary

In a few words, mustard and turnip greens belong to the same family but different genera.

Raw mustard greens are slightly richer in protein and minerals. Mustard greens are also more alkaline-forming. Raw turnip greens are higher in vitamins and carbohydrates due to net carbs.

Table of contents

Introduction

Classification

Taste and Use

Nutrition

Macronutrients and Calories

Calories
Carbohydrates
Protein and Fats

Vitamins

Minerals

Acidity

Health Impact

Health Benefits

Cardiovascular Health
Diabetes
Cancer

References

Introduction

Mustard greens are the leaves of the mustard plant, while turnip greens are the leaves of turnips. This article will compare the two greens to see what they share in common and what sets them apart, with a particular focus on nutrition and health impact.

Classification

Mustard and turnip greens share a lot of similarities as the two belong to the same botanical family - Brassica. However, each has its own genus. Mustard greens belong to the juncea genus, while turnips form the rapa genus.

Mustard greens are also known as curly mustard, Indian or Chinese mustard, mustard spinach, leaf mustard, and vegetable mustard.

Turnip greens are also referred to as turnip tops.

Taste and Use

The two greens taste alike; however, mustard greens are more peppery and spicy, whereas turnip greens have a milder flavor.

Mustard greens are more popular in Asian cuisines, while turnip greens are more commonly used in North America. The two vegetables can be interchangeably used in dishes.

Nutrition

Cooking greens can considerably change their nutritional properties. In this article, we will compare mustard and turnip greens in their raw forms (1, 2).

Macronutrients and Calories

The two greens are very similar in their overall macronutrient compositions, with turnip greens being only slightly denser in nutrients. Mustard greens consist of 91% water, and turnip greens consist of 90%.

One average serving size of these vegetables per person is one cup of chopped greens weighing 55 to 56g.

Calories

Greens are very low-calorie foods. Turnip greens are only slightly higher in calories, providing 5 more calories per 100g serving.

Carbohydrates

Raw turnip greens are 53% higher in carbohydrates than raw mustard greens. However, the two greens provide the same amount of dietary fiber. Turnip greens are higher in net carbs.

Protein and Fats

While greens are not the best source of protein, mustard greens are two times richer in protein compared to turnip greens.

Mustard and turnip greens do not contain notable amounts of fat.

Vitamins

Raw turnip greens are overall richer in vitamins compared to raw mustard greens.

Turnip greens are 16 times higher in folate and 4 times higher in vitamin A. Turnip greens are also a better source of vitamins E, B5, and B6.

Mustard greens are, however, richer in vitamins C, B1, and B3.

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.

Mustard Greens

Turnip greens

Contains more Vitamin AVitamin A	+62.2%
Contains more Vitamin KVitamin K	+61.2%
Contains more CholineCholine	+33.3%

Contains more Vitamin B2Vitamin B2	+14.3%
Contains more Vitamin B5Vitamin B5	+128.3%
Contains more Vitamin B6Vitamin B6	+83.7%
Contains more FolateFolate	+1211.1%

~equal in Vitamin C ~27.4mg

~equal in Vitamin E ~1.88mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.045mg

~equal in Vitamin B3 ~0.411mg

~equal in Vitamin B12 ~0µg

Minerals

Inversely, raw mustard greens are a better source of minerals than turnip greens.

Mustard greens contain higher levels of iron, phosphorus, zinc, and potassium and a lower level of sodium.

On the other hand, turnip greens are richer in copper and calcium.

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.

Mustard Greens

Turnip greens

Contains more ZincZinc	+57.1%
Contains more PhosphorusPhosphorus	+44.8%
Contains less SodiumSodium	-69%

Contains more MagnesiumMagnesium	+69.2%
Contains more CalciumCalcium	+16.1%
Contains more PotassiumPotassium	+25.3%
Contains more CopperCopper	+73.3%
Contains more SeleniumSelenium	+50%

~equal in Iron ~0.8mg

Acidity

Mustard greens and turnip greens have PRAL values of -6.8 and -3.6, respectively. This shows us that mustard greens are significantly more alkaline-forming compared to turnip greens.

Health Impact

Health Benefits

Green leafy vegetables are famous for their health-beneficial qualities. Here, we will look at the scientific evidence backing up these claims.

Cardiovascular Health

Leafy green vegetables, including mustard and turnip greens, have been studied to lower the incidence of cardiovascular disease (3).

The nitrate found in leafy greens can help relax vascular smooth muscle tissue, increasing regional blood flow and decreasing the risk of thrombosis (4).

Diabetes

Chemical compounds found in mustard greens have been researched to help lessen the damage caused by oxidative stress involved in diabetes (5).

Mustard greens decoction can help decrease blood sugar levels in type 2 diabetes patients compared to metformin alone (6).

The aqueous extract of turnip leaves has also been found to decrease blood sugar levels in diabetic rats (7).

Overall, a higher intake of leafy green vegetables has been associated with a decreased risk of developing type 2 diabetes (8, 9). This may be largely due to the high dietary fiber content.

Cancer

Green leafy vegetables are abundant in phytochemicals that can help prevent cancerous growth.

Research has found probable evidence that foods high in dietary fiber can decrease the risk of breast cancer (10).

Mustard leaves have been studied to have anti-cancer activities against colon and lung cancers (11).

Turnip leaves have been found to have to reduce the risk of cancer effectively due to a high content of a chemical compound called glucosinolates (12).

References

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: October 25, 2022

Medically reviewed by Igor Bussel

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Mustard Greens

Protein: 2.56 g

Fats: 0.47 g

Carbs: 4.51 g

Water: 91.78 g

Other: 0.68 g

Turnip greens

Protein: 1.14 g

Fats: 0.23 g

Carbs: 4.36 g

Water: 93.2 g

Other: 1.07 g

Contains more ProteinProtein	+124.6%
Contains more FatsFats	+104.3%

Contains more OtherOther

+57.4%

~equal in Carbs ~4.36g

~equal in Water ~93.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison

Mustard Greens

Saturated Fat: Sat. Fat 0.012 g

Monounsaturated Fat: Mono. Fat 0.11 g

Polyunsaturated fat: Poly. Fat 0.046 g

Turnip greens

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	-77.4%
Contains more Mono. FatMonounsaturated Fat	+633.3%

Contains more Poly. FatPolyunsaturated fat

+97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Glycemic Index
Lower in price
Rich in minerals
Lower in Sodium
Lower in Saturated Fat
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	26kcal	20kcal
Protein	2.56g	1.14g
Fats	0.47g	0.23g
Vitamin C	25.3mg	27.4mg
Net carbs	2.51g	0.86g
Carbs	4.51g	4.36g
Magnesium	13mg	22mg
Calcium	118mg	137mg
Potassium	162mg	203mg
Iron	0.87mg	0.8mg
Sugar	1.41g	0.53g
Fiber	2g	3.5g
Copper	0.146mg	0.253mg
Zinc	0.22mg	0.14mg
Phosphorus	42mg	29mg
Sodium	9mg	29mg
Vitamin A	12370IU	7625IU
Vitamin A	618µg	381µg
Vitamin E	1.78mg	1.88mg
Manganese		0.337mg
Selenium	0.6µg	0.9µg
Vitamin B1	0.041mg	0.045mg
Vitamin B2	0.063mg	0.072mg
Vitamin B3	0.433mg	0.411mg
Vitamin B5	0.12mg	0.274mg
Vitamin B6	0.098mg	0.18mg
Vitamin K	592.7µg	367.6µg
Folate	9µg	118µg
Choline	0.4mg	0.3mg
Saturated Fat	0.012g	0.053g
Monounsaturated Fat	0.11g	0.015g
Polyunsaturated fat	0.046g	0.091g
Tryptophan		0.02mg
Threonine		0.063mg
Isoleucine		0.059mg
Leucine		0.105mg
Lysine		0.074mg
Methionine		0.026mg
Phenylalanine		0.07mg
Valine		0.078mg
Histidine		0.028mg

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low Glycemic Index diet

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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

186%

130%

Minerals Daily Need Coverage Score

17%

26%

Comparison summary

Which food is lower in Sugar?

Turnip greens is lower in Sugar (difference - 0.88g)

Which food is lower in glycemic index?

Turnip greens is lower in glycemic index (difference - 32)

Which food is cheaper?

Turnip greens is cheaper (difference - $1.4)

Which food is richer in minerals?

Turnip greens is relatively richer in minerals

Which food contains less Sodium?

Mustard Greens contains less Sodium (difference - 20mg)

Which food is lower in Saturated Fat?

Mustard Greens is lower in Saturated Fat (difference - 0.041g)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

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.