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  6. Napa cabbage vs. Turnip greens

Napa cabbage vs. Turnip greens — In-Depth Nutrition Comparison

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How are Napa cabbage and Turnip greens different?

  • Turnip greens has more Vitamin A RAE, Vitamin C, Folate, Copper, Vitamin B6, Calcium, and Manganese than Napa cabbage.
  • Daily need coverage for Vitamin A RAE from Turnip greens is 41% higher.

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

Infographic

Napa cabbage 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.
Napa cabbage
Napa cabbage
1
:
8
Turnip greens
Turnip greens
Contains less Sodium -62.1%
Contains more Calcium +372.4%
Contains more Magnesium +175%
Contains more Phosphorus +52.6%
Contains more Potassium +133.3%
Contains more Copper +163.5%
Contains more Manganese +66%
Contains more Selenium +125%
Equal in Iron - 0.8
Equal in Zinc - 0.14
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains less Sodium -62.1%
Contains more Calcium +372.4%
Contains more Magnesium +175%
Contains more Phosphorus +52.6%
Contains more Potassium +133.3%
Contains more Copper +163.5%
Contains more Manganese +66%
Contains more Selenium +125%
Equal in Iron - 0.8
Equal in Zinc - 0.14

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.
Napa cabbage
Napa cabbage
1
:
9
Turnip greens
Turnip greens
Contains more Vitamin B3 +13.4%
Contains more Vitamin A +2799.2%
Contains more Vitamin C +756.3%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +188%
Contains more Vitamin B5 +682.9%
Contains more Vitamin B6 +386.5%
Contains more Folate +174.4%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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 B3 +13.4%
Contains more Vitamin A +2799.2%
Contains more Vitamin C +756.3%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +188%
Contains more Vitamin B5 +682.9%
Contains more Vitamin B6 +386.5%
Contains more Folate +174.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
1
:
4
Turnip greens
Turnip greens
Contains more Fats +35.3%
Contains more Carbs +95.5%
Contains more Other +529.4%
Equal in Protein - 1.14
Equal in Water - 93.2
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 Fats +35.3%
Contains more Carbs +95.5%
Contains more Other +529.4%
Equal in Protein - 1.14
Equal in Water - 93.2

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Turnip greens Opinion
Net carbs 2.23g 0.86g Napa cabbage
Protein 1.1g 1.14g Turnip greens
Fats 0.17g 0.23g Turnip greens
Carbs 2.23g 4.36g Turnip greens
Calories 12kcal 20kcal Turnip greens
Sugar 0.53g Napa cabbage
Fiber 3.5g Turnip greens
Calcium 29mg 137mg Turnip greens
Iron 0.74mg 0.8mg Turnip greens
Magnesium 8mg 22mg Turnip greens
Phosphorus 19mg 29mg Turnip greens
Potassium 87mg 203mg Turnip greens
Sodium 11mg 29mg Napa cabbage
Zinc 0.14mg 0.14mg
Copper 0.096mg 0.253mg Turnip greens
Manganese 0.203mg 0.337mg Turnip greens
Selenium 0.4µg 0.9µg Turnip greens
Vitamin A 263IU 7625IU Turnip greens
Vitamin A RAE 13µg 381µg Turnip greens
Vitamin E 1.88mg Turnip greens
Vitamin C 3.2mg 27.4mg Turnip greens
Vitamin B1 0.005mg 0.045mg Turnip greens
Vitamin B2 0.025mg 0.072mg Turnip greens
Vitamin B3 0.466mg 0.411mg Napa cabbage
Vitamin B5 0.035mg 0.274mg Turnip greens
Vitamin B6 0.037mg 0.18mg Turnip greens
Folate 43µg 118µg Turnip greens
Vitamin K 367.6µg Turnip greens
Tryptophan 0.02mg Turnip greens
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.074mg Turnip greens
Methionine 0.026mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Saturated Fat 0.053g Napa cabbage
Monounsaturated Fat 0.015g Turnip greens
Polyunsaturated fat 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Turnip greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
7%
Napa cabbage
141%
Turnip greens
Minerals Daily Need Coverage Score
12%
Napa cabbage
26%
Turnip greens

Comparison summary

Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.053g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.