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  6. Mustard Greens vs. Turnip greens, raw

Mustard Greens vs. Turnip greens, raw — In-Depth Nutrition Comparison

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How are Mustard Greens and Turnip greens, raw different?

  • Mustard Greens is higher in Vitamin K, however, Turnip greens, raw is richer in Folate, Vitamin C, Copper, Vitamin B6, Calcium, Vitamin E, and Vitamin B5.
  • Daily need coverage for Vitamin K from Mustard Greens is 285% higher.

Mustard greens, cooked, boiled, drained, without salt and Turnip greens, raw are the varieties used in this article.

Infographic

Mustard Greens vs Turnip greens, raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 57% 26% 41% 117% 5.2% 18% 5.2% 61% 6.5%
Contains more ZincZinc +15.8%
Contains less SodiumSodium -77.5%
Contains more MagnesiumMagnesium +138.5%
Contains more CalciumCalcium +61%
Contains more PotassiumPotassium +82.7%
Contains more IronIron +26.4%
Contains more CopperCopper +139.7%
Contains more SeleniumSelenium +100%
~equal in Phosphorus ~42mg

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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
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 200% 695% 57% 0% 18% 23% 11% 23% 61% 0% 628% 146% 0%
Contains more Vitamin KVitamin K +136.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +137.2%
Contains more Vitamin EVitamin E +60.7%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B2Vitamin B2 +58.7%
Contains more Vitamin B3Vitamin B3 +38.6%
Contains more Vitamin B5Vitamin B5 +216.7%
Contains more Vitamin B6Vitamin B6 +168.4%
Contains more FolateFolate +2055.6%
~equal in Vitamin A ~11587IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
7% 90%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 7.13 g
Water: 89.67 g
Other: 1.4 g
Contains more ProteinProtein +70.7%
Contains more FatsFats +56.7%
Contains more CarbsCarbs +58.1%
Contains more OtherOther +105.9%
~equal in Water ~89.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
33% 10% 57%
Saturated Fat: Sat. Fat 0.07 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.12 g
Contains less Sat. FatSaturated Fat -82.9%
Contains more Mono. FatMonounsaturated Fat +450%
Contains more Poly. FatPolyunsaturated fat +160.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Turnip greens, raw Opinion
Calories 26kcal 32kcal Turnip greens, raw
Protein 2.56g 1.5g Mustard Greens
Fats 0.47g 0.3g Mustard Greens
Vitamin C 25.3mg 60mg Turnip greens, raw
Net carbs 2.51g 3.93g Turnip greens, raw
Carbs 4.51g 7.13g Turnip greens, raw
Magnesium 13mg 31mg Turnip greens, raw
Calcium 118mg 190mg Turnip greens, raw
Potassium 162mg 296mg Turnip greens, raw
Iron 0.87mg 1.1mg Turnip greens, raw
Sugar 1.41g 0.81g Turnip greens, raw
Fiber 2g 3.2g Turnip greens, raw
Copper 0.146mg 0.35mg Turnip greens, raw
Zinc 0.22mg 0.19mg Mustard Greens
Phosphorus 42mg 42mg
Sodium 9mg 40mg Mustard Greens
Vitamin A 12370IU 11587IU Mustard Greens
Vitamin A 618µg 579µg Mustard Greens
Vitamin E 1.78mg 2.86mg Turnip greens, raw
Manganese 0.466mg Turnip greens, raw
Selenium 0.6µg 1.2µg Turnip greens, raw
Vitamin B1 0.041mg 0.07mg Turnip greens, raw
Vitamin B2 0.063mg 0.1mg Turnip greens, raw
Vitamin B3 0.433mg 0.6mg Turnip greens, raw
Vitamin B5 0.12mg 0.38mg Turnip greens, raw
Vitamin B6 0.098mg 0.263mg Turnip greens, raw
Vitamin K 592.7µg 251µg Mustard Greens
Folate 9µg 194µg Turnip greens, raw
Choline 0.4mg Mustard Greens
Saturated Fat 0.012g 0.07g Mustard Greens
Monounsaturated Fat 0.11g 0.02g Mustard Greens
Polyunsaturated fat 0.046g 0.12g Turnip greens, raw
Tryptophan 0.026mg Turnip greens, raw
Threonine 0.082mg Turnip greens, raw
Isoleucine 0.078mg Turnip greens, raw
Leucine 0.137mg Turnip greens, raw
Lysine 0.098mg Turnip greens, raw
Methionine 0.034mg Turnip greens, raw
Phenylalanine 0.092mg Turnip greens, raw
Valine 0.102mg Turnip greens, raw
Histidine 0.036mg Turnip greens, raw
Fructose 0.29g Turnip greens, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Turnip greens, raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Mustard Greens
143%
Turnip greens, raw
Minerals Daily Need Coverage Score
17%
Mustard Greens
36%
Turnip greens, raw

Comparison summary

Which food is lower in Sugar?
Turnip greens, raw
Turnip greens, raw is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Turnip greens, raw
Turnip greens, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Turnip greens, raw
Turnip greens, raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Turnip greens, raw
Turnip greens, raw is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens, raw
Turnip greens, raw is relatively richer in vitamins
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.058g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Turnip greens, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170061/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.