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  6. Red leaf lettuce vs. Turnip greens

Red leaf lettuce vs. Turnip greens — In-Depth Nutrition Comparison

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What are the main differences between Red leaf lettuce and Turnip greens?

  • Turnip greens has more Vitamin K, Vitamin C, Copper, Folate, Vitamin E , Fiber, Calcium, Vitamin B6, and Manganese than Red leaf lettuce.
  • Turnip greens's daily need coverage for Vitamin K is 189% higher.

We used Lettuce, red leaf, raw and Turnip greens, cooked, boiled, drained, without salt types in this comparison.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
4
:
6
Turnip greens
Turnip greens
Contains more Iron +50%
Contains less Sodium -13.8%
Contains more Zinc +42.9%
Contains more Selenium +66.7%
Contains more Calcium +315.2%
Contains more Magnesium +83.3%
Contains more Copper +803.6%
Contains more Manganese +66%
Equal in Phosphorus - 29
Equal in Potassium - 203
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
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 +50%
Contains less Sodium -13.8%
Contains more Zinc +42.9%
Contains more Selenium +66.7%
Contains more Calcium +315.2%
Contains more Magnesium +83.3%
Contains more Copper +803.6%
Contains more Manganese +66%
Equal in Phosphorus - 29
Equal in Potassium - 203

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.
Red leaf lettuce
Red leaf lettuce
2
:
8
Turnip greens
Turnip greens
Contains more Vitamin B1 +42.2%
Contains more Vitamin E +1153.3%
Contains more Vitamin C +640.5%
Contains more Vitamin B3 +28%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +80%
Contains more Folate +227.8%
Contains more Vitamin K +162%
Equal in Vitamin A - 7625
Equal in Vitamin B2 - 0.072
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 +42.2%
Contains more Vitamin E +1153.3%
Contains more Vitamin C +640.5%
Contains more Vitamin B3 +28%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +80%
Contains more Folate +227.8%
Contains more Vitamin K +162%
Equal in Vitamin A - 7625
Equal in Vitamin B2 - 0.072

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Turnip greens
Turnip greens
Contains more Protein +16.7%
Contains more Carbs +92.9%
Contains more Other +94.5%
Equal in Fats - 0.23
Equal in Water - 93.2
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +16.7%
Contains more Carbs +92.9%
Contains more Other +94.5%
Equal in Fats - 0.23
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Turnip greens
Turnip greens
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +26.4%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +26.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Turnip greens Opinion
Net carbs 1.36g 0.86g Red leaf lettuce
Protein 1.33g 1.14g Red leaf lettuce
Fats 0.22g 0.23g Turnip greens
Carbs 2.26g 4.36g Turnip greens
Calories 16kcal 20kcal Turnip greens
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 0.53g Red leaf lettuce
Fiber 0.9g 3.5g Turnip greens
Calcium 33mg 137mg Turnip greens
Iron 1.2mg 0.8mg Red leaf lettuce
Magnesium 12mg 22mg Turnip greens
Phosphorus 28mg 29mg Turnip greens
Potassium 187mg 203mg Turnip greens
Sodium 25mg 29mg Red leaf lettuce
Zinc 0.2mg 0.14mg Red leaf lettuce
Copper 0.028mg 0.253mg Turnip greens
Manganese 0.203mg 0.337mg Turnip greens
Selenium 1.5µg 0.9µg Red leaf lettuce
Vitamin A 7492IU 7625IU Turnip greens
Vitamin A RAE 375µg 381µg Turnip greens
Vitamin E 0.15mg 1.88mg Turnip greens
Vitamin C 3.7mg 27.4mg Turnip greens
Vitamin B1 0.064mg 0.045mg Red leaf lettuce
Vitamin B2 0.077mg 0.072mg Red leaf lettuce
Vitamin B3 0.321mg 0.411mg Turnip greens
Vitamin B5 0.144mg 0.274mg Turnip greens
Vitamin B6 0.1mg 0.18mg Turnip greens
Folate 36µg 118µg Turnip greens
Vitamin K 140.3µg 367.6µg Turnip greens
Tryptophan 0.022mg 0.02mg Red leaf lettuce
Threonine 0.048mg 0.063mg Turnip greens
Isoleucine 0.038mg 0.059mg Turnip greens
Leucine 0.07mg 0.105mg Turnip greens
Lysine 0.045mg 0.074mg Turnip greens
Methionine 0.016mg 0.026mg Turnip greens
Phenylalanine 0.067mg 0.07mg Turnip greens
Valine 0.048mg 0.078mg Turnip greens
Histidine 0.019mg 0.028mg Turnip greens
Saturated Fat 0.017g 0.053g Red leaf lettuce
Monounsaturated Fat 0.005g 0.015g Turnip greens
Polyunsaturated fat 0.072g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce 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
76%
Red leaf lettuce
141%
Turnip greens
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
26%
Turnip greens

Comparison summary

Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.036g)
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 ($)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.