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  6. Pumpkin leaves vs. Turnip greens

Pumpkin leaves vs. Turnip greens — In-Depth Nutrition Comparison

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What are the differences between Pumpkin leaves and Turnip greens?

  • Pumpkin leaves are higher in Iron, Phosphorus, and Potassium, however, Turnip greens is richer in Vitamin A RAE, Folate, Vitamin C, Copper, and Calcium.
  • Turnip greens's daily need coverage for Vitamin A RAE is 32% more.
  • Turnip greens contains 4 times less Phosphorus than Pumpkin leaves. Pumpkin leaves contain 104mg of Phosphorus, while Turnip greens contains 29mg.

We used Pumpkin leaves, raw and Turnip greens, cooked, boiled, drained, without salt types in this article.

Infographic

Pumpkin leaves 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.
Pumpkin leaves
Pumpkin leaves
7
:
2
Turnip greens
Turnip greens
Contains more Iron +177.5%
Contains more Magnesium +72.7%
Contains more Phosphorus +258.6%
Contains more Potassium +114.8%
Contains less Sodium -62.1%
Contains more Zinc +42.9%
Contains more Calcium +251.3%
Contains more Copper +90.2%
Equal in Manganese - 0.337
Equal in Selenium - 0.9
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Iron +177.5%
Contains more Magnesium +72.7%
Contains more Phosphorus +258.6%
Contains more Potassium +114.8%
Contains less Sodium -62.1%
Contains more Zinc +42.9%
Contains more Calcium +251.3%
Contains more Copper +90.2%
Equal in Manganese - 0.337
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.
Pumpkin leaves
Pumpkin leaves
4
:
6
Turnip greens
Turnip greens
Contains more Vitamin B1 +108.9%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +123.8%
Contains more Vitamin B6 +15%
Contains more Vitamin A +292.6%
Contains more Vitamin C +149.1%
Contains more Vitamin B5 +552.4%
Contains more Folate +227.8%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 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 B1 +108.9%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +123.8%
Contains more Vitamin B6 +15%
Contains more Vitamin A +292.6%
Contains more Vitamin C +149.1%
Contains more Vitamin B5 +552.4%
Contains more Folate +227.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
3
:
2
Turnip greens
Turnip greens
Contains more Protein +176.3%
Contains more Fats +73.9%
Contains more Other +15.9%
Contains more Carbs +87.1%
Equal in Water - 93.2
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 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 Protein +176.3%
Contains more Fats +73.9%
Contains more Other +15.9%
Contains more Carbs +87.1%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
1
:
2
Turnip greens
Turnip greens
Contains more Monounsaturated Fat +246.7%
Contains less Saturated Fat -74.4%
Contains more Polyunsaturated fat +313.6%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +246.7%
Contains less Saturated Fat -74.4%
Contains more Polyunsaturated fat +313.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Turnip greens Opinion
Net carbs 2.33g 0.86g Pumpkin leaves
Protein 3.15g 1.14g Pumpkin leaves
Fats 0.4g 0.23g Pumpkin leaves
Carbs 2.33g 4.36g Turnip greens
Calories 19kcal 20kcal Turnip greens
Sugar 0.53g Pumpkin leaves
Fiber 3.5g Turnip greens
Calcium 39mg 137mg Turnip greens
Iron 2.22mg 0.8mg Pumpkin leaves
Magnesium 38mg 22mg Pumpkin leaves
Phosphorus 104mg 29mg Pumpkin leaves
Potassium 436mg 203mg Pumpkin leaves
Sodium 11mg 29mg Pumpkin leaves
Zinc 0.2mg 0.14mg Pumpkin leaves
Copper 0.133mg 0.253mg Turnip greens
Manganese 0.355mg 0.337mg Pumpkin leaves
Selenium 0.9µg 0.9µg
Vitamin A 1942IU 7625IU Turnip greens
Vitamin A RAE 97µg 381µg Turnip greens
Vitamin E 1.88mg Turnip greens
Vitamin C 11mg 27.4mg Turnip greens
Vitamin B1 0.094mg 0.045mg Pumpkin leaves
Vitamin B2 0.128mg 0.072mg Pumpkin leaves
Vitamin B3 0.92mg 0.411mg Pumpkin leaves
Vitamin B5 0.042mg 0.274mg Turnip greens
Vitamin B6 0.207mg 0.18mg Pumpkin leaves
Folate 36µg 118µg Turnip greens
Vitamin K 367.6µg Turnip greens
Tryptophan 0.041mg 0.02mg Pumpkin leaves
Threonine 0.156mg 0.063mg Pumpkin leaves
Isoleucine 0.156mg 0.059mg Pumpkin leaves
Leucine 0.318mg 0.105mg Pumpkin leaves
Lysine 0.2mg 0.074mg Pumpkin leaves
Methionine 0.054mg 0.026mg Pumpkin leaves
Phenylalanine 0.171mg 0.07mg Pumpkin leaves
Valine 0.181mg 0.078mg Pumpkin leaves
Histidine 0.05mg 0.028mg Pumpkin leaves
Saturated Fat 0.207g 0.053g Turnip greens
Monounsaturated Fat 0.052g 0.015g Pumpkin leaves
Polyunsaturated fat 0.022g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Turnip greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
25%
Pumpkin leaves
141%
Turnip greens
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
26%
Turnip greens

Comparison summary

Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.154g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
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 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.

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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.