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Russet potato vs. Turnip greens — In-Depth Nutrition Comparison

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A recap on differences between russet potatoes and turnip greens

  • Russet potatoes are higher in vitamin B6, potassium, and phosphorus, yet turnip greens is higher in vitamin K, vitamin A, folate, vitamin C, copper, vitamin E, and calcium.
  • Turnip greens covers your daily vitamin K needs 305% more than russet potatoes.
  • Russet potatoes contain 3 times more potassium than turnip greens. While russet potatoes contain 550mg of potassium, turnip greens contains only 203mg.

Food varieties used in this article are Potatoes, Russet, flesh and skin, baked and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Russet potato vs Turnip greens infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +170.9%
Contains more IronIron +33.8%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +144.8%
Contains less SodiumSodium -51.7%
Contains more CalciumCalcium +661.1%
Contains more CopperCopper +136.4%
Contains more ManganeseManganese +47.8%
Contains more SeleniumSelenium +80%

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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Contains more Vitamin B1Vitamin B1 +48.9%
Contains more Vitamin B3Vitamin B3 +228%
Contains more Vitamin B5Vitamin B5 +38.7%
Contains more Vitamin B6Vitamin B6 +96.7%
Contains more CholineCholine +4900%
Contains more Vitamin CVitamin C +230.1%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin EVitamin E +2585.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +18280%
Contains more FolateFolate +353.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more ProteinProtein +130.7%
Contains more CarbsCarbs +391.7%
Contains more OtherOther +26.2%
Contains more FatsFats +76.9%
Contains more WaterWater +25.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -39.6%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +68.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Russet potato Turnip greens DV% diff.
Vitamin K 2µg 367.6µg 305%
Vitamin A 1µg 381µg 42%
Folate 26µg 118µg 23%
Vitamin C 8.3mg 27.4mg 21%
Copper 0.107mg 0.253mg 16%
Vitamin B6 0.354mg 0.18mg 13%
Calcium 18mg 137mg 12%
Vitamin E 0.07mg 1.88mg 12%
Potassium 550mg 203mg 10%
Starch 17.45g 7%
Phosphorus 71mg 29mg 6%
Carbs 21.44g 4.36g 6%
Vitamin B3 1.348mg 0.411mg 6%
Manganese 0.228mg 0.337mg 5%
Fiber 2.3g 3.5g 5%
Calories 97kcal 20kcal 4%
Iron 1.07mg 0.8mg 3%
Protein 2.63g 1.14g 3%
Choline 15mg 0.3mg 3%
Vitamin B5 0.38mg 0.274mg 2%
Vitamin B2 0.048mg 0.072mg 2%
Vitamin B1 0.067mg 0.045mg 2%
Zinc 0.35mg 0.14mg 2%
Magnesium 30mg 22mg 2%
Selenium 0.5µg 0.9µg 1%
Sodium 14mg 29mg 1%
Fats 0.13g 0.23g 0%
Net carbs 19.14g 0.86g N/A
Sugar 1.08g 0.53g N/A
Saturated fat 0.032g 0.053g 0%
Monounsaturated fat 0.003g 0.015g 0%
Polyunsaturated fat 0.054g 0.091g 0%
Tryptophan 0.027mg 0.02mg 0%
Threonine 0.086mg 0.063mg 0%
Isoleucine 0.085mg 0.059mg 0%
Leucine 0.125mg 0.105mg 0%
Lysine 0.137mg 0.074mg 0%
Methionine 0.041mg 0.026mg 0%
Phenylalanine 0.104mg 0.07mg 0%
Valine 0.131mg 0.078mg 0%
Histidine 0.044mg 0.028mg 0%
Fructose 0.32g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet potato Turnip greens
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Russet potato
104%
Turnip greens
Minerals Daily Need Coverage Score
23%
Russet potato
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.55g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 82)
Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Russet potato
Russet potato is lower in Saturated fat (difference - 0.021g)
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 ($)
Which food is richer in minerals?
?
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.
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.