Pumpkin vs. Turnip greens — In-Depth Nutrition Comparison
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Important differences between Pumpkin and Turnip greens
- Pumpkin has less Vitamin K, Folate, Vitamin C, Copper, Calcium, Manganese, Vitamin B6, Vitamin A RAE, Fiber, and Vitamin E .
- Turnip greens's daily need coverage for Vitamin K is 306% more.
The food varieties used in the comparison are Pumpkin, 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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Potassium
+13.3%
Contains
less
Sodium
-96.6%
Contains
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Zinc
+64.3%
Contains
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Calcium
+813.3%
Contains
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Iron
+40.4%
Contains
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Magnesium
+144.4%
Contains
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Copper
+178%
Contains
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Manganese
+278.7%
Contains
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Selenium
+350%
Equal in Phosphorus - 29
Contains
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Potassium
+13.3%
Contains
less
Sodium
-96.6%
Contains
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Zinc
+64.3%
Contains
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Calcium
+813.3%
Contains
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Iron
+40.4%
Contains
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Magnesium
+144.4%
Contains
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Copper
+178%
Contains
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Manganese
+278.7%
Contains
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Selenium
+350%
Equal in Phosphorus - 29
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
+32.5%
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Vitamin E
+135%
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Vitamin C
+483%
Contains
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Vitamin B1
+45.2%
Contains
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Vitamin B5
+36.3%
Contains
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Vitamin B6
+309.1%
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Folate
+1211.1%
Contains
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Vitamin K
+45850%
Equal in Vitamin B2 - 0.072
Equal in Vitamin B3 - 0.411
Contains
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Vitamin A
+32.5%
Contains
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Vitamin E
+135%
Contains
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Vitamin C
+483%
Contains
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Vitamin B1
+45.2%
Contains
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Vitamin B5
+36.3%
Contains
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Vitamin B6
+309.1%
Contains
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Folate
+1211.1%
Contains
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Vitamin K
+45850%
Equal in Vitamin B2 - 0.072
Equal in Vitamin B3 - 0.411
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+12.4%
Contains
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Protein
+58.3%
Contains
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Fats
+228.6%
Contains
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Other
+72.6%
Equal in Water - 93.2
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 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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Carbs
+12.4%
Contains
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Protein
+58.3%
Contains
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Fats
+228.6%
Contains
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Other
+72.6%
Equal in Water - 93.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-30.2%
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Monounsaturated Fat
+66.7%
Contains
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Polyunsaturated fat
+2175%
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Saturated Fat:
0.053 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.091 g
Contains
less
Saturated Fat
-30.2%
Contains
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Monounsaturated Fat
+66.7%
Contains
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Polyunsaturated fat
+2175%
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.8g | 0.86g |
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| Protein | 0.72g | 1.14g |
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| Fats | 0.07g | 0.23g |
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| Carbs | 4.9g | 4.36g |
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| Calories | 20kcal | 20kcal | |
| Sugar | 2.08g | 0.53g |
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| Fiber | 1.1g | 3.5g |
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| Calcium | 15mg | 137mg |
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| Iron | 0.57mg | 0.8mg |
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| Magnesium | 9mg | 22mg |
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| Phosphorus | 30mg | 29mg |
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| Potassium | 230mg | 203mg |
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| Sodium | 1mg | 29mg |
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| Zinc | 0.23mg | 0.14mg |
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| Copper | 0.091mg | 0.253mg |
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| Manganese | 0.089mg | 0.337mg |
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| Selenium | 0.2µg | 0.9µg |
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| Vitamin A | 5755IU | 7625IU |
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| Vitamin A RAE | 288µg | 381µg |
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| Vitamin E | 0.8mg | 1.88mg |
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| Vitamin C | 4.7mg | 27.4mg |
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| Vitamin B1 | 0.031mg | 0.045mg |
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| Vitamin B2 | 0.078mg | 0.072mg |
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| Vitamin B3 | 0.413mg | 0.411mg |
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| Vitamin B5 | 0.201mg | 0.274mg |
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| Vitamin B6 | 0.044mg | 0.18mg |
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| Folate | 9µg | 118µg |
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| Vitamin K | 0.8µg | 367.6µg |
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| Tryptophan | 0.009mg | 0.02mg |
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| Threonine | 0.021mg | 0.063mg |
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| Isoleucine | 0.023mg | 0.059mg |
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| Leucine | 0.034mg | 0.105mg |
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| Lysine | 0.039mg | 0.074mg |
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| Methionine | 0.008mg | 0.026mg |
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| Phenylalanine | 0.023mg | 0.07mg |
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| Valine | 0.025mg | 0.078mg |
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| Histidine | 0.011mg | 0.028mg |
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| Saturated Fat | 0.037g | 0.053g |
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| Monounsaturated Fat | 0.009g | 0.015g |
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| Polyunsaturated fat | 0.004g | 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 | Equal | |
| 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
37%
141%
Minerals Daily Need Coverage Score
11%
26%
Comparison summary
Which food is lower in Sugar?
Turnip greens is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Turnip greens is lower in glycemic index (difference - 52)
Which food is cheaper?
Turnip greens is cheaper (difference - $0.2)
Which food is richer in minerals?
Turnip greens is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.016g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)