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  6. Seaweed vs. Turnip greens

Seaweed vs. Turnip greens — In-Depth Nutrition Comparison

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The main differences between Seaweed and Turnip greens

  • Seaweed is richer in Iron, Magnesium, Folate, and Zinc, yet Turnip greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B6, and Copper.
  • Daily need coverage for Vitamin K from Turnip greens is 251% higher.
  • Seaweed contains 9 times more Zinc than Turnip greens. Seaweed contains 1.23mg of Zinc, while Turnip greens contains 0.14mg.
  • Turnip greens contains less Sodium.

Food types used in this article are Seaweed, kelp, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Seaweed 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.
Seaweed
Seaweed
5
:
5
Turnip greens
Turnip greens
Contains more Calcium +22.6%
Contains more Iron +256.3%
Contains more Magnesium +450%
Contains more Phosphorus +44.8%
Contains more Zinc +778.6%
Contains more Potassium +128.1%
Contains less Sodium -87.6%
Contains more Copper +94.6%
Contains more Manganese +68.5%
Contains more Selenium +28.6%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Calcium +22.6%
Contains more Iron +256.3%
Contains more Magnesium +450%
Contains more Phosphorus +44.8%
Contains more Zinc +778.6%
Contains more Potassium +128.1%
Contains less Sodium -87.6%
Contains more Copper +94.6%
Contains more Manganese +68.5%
Contains more Selenium +28.6%

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.
Seaweed
Seaweed
5
:
5
Turnip greens
Turnip greens
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +108.3%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +134.3%
Contains more Folate +52.5%
Contains more Vitamin A +6473.3%
Contains more Vitamin E +116.1%
Contains more Vitamin C +813.3%
Contains more Vitamin B6 +8900%
Contains more Vitamin K +457%
Equal in Vitamin B1 - 0.045
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 +11.1%
Contains more Vitamin B2 +108.3%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +134.3%
Contains more Folate +52.5%
Contains more Vitamin A +6473.3%
Contains more Vitamin E +116.1%
Contains more Vitamin C +813.3%
Contains more Vitamin B6 +8900%
Contains more Vitamin K +457%
Equal in Vitamin B1 - 0.045

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Turnip greens
Turnip greens
Contains more Protein +47.4%
Contains more Fats +143.5%
Contains more Carbs +119.5%
Contains more Other +517.8%
Contains more Water +14.2%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +47.4%
Contains more Fats +143.5%
Contains more Carbs +119.5%
Contains more Other +517.8%
Contains more Water +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Turnip greens
Turnip greens
Contains more Monounsaturated Fat +553.3%
Contains less Saturated Fat -78.5%
Contains more Polyunsaturated fat +93.6%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 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 +553.3%
Contains less Saturated Fat -78.5%
Contains more Polyunsaturated fat +93.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Turnip greens
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
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Turnip greens Opinion
Net carbs 8.27g 0.86g Seaweed
Protein 1.68g 1.14g Seaweed
Fats 0.56g 0.23g Seaweed
Carbs 9.57g 4.36g Seaweed
Calories 43kcal 20kcal Seaweed
Sugar 0.6g 0.53g Turnip greens
Fiber 1.3g 3.5g Turnip greens
Calcium 168mg 137mg Seaweed
Iron 2.85mg 0.8mg Seaweed
Magnesium 121mg 22mg Seaweed
Phosphorus 42mg 29mg Seaweed
Potassium 89mg 203mg Turnip greens
Sodium 233mg 29mg Turnip greens
Zinc 1.23mg 0.14mg Seaweed
Copper 0.13mg 0.253mg Turnip greens
Manganese 0.2mg 0.337mg Turnip greens
Selenium 0.7µg 0.9µg Turnip greens
Vitamin A 116IU 7625IU Turnip greens
Vitamin A RAE 6µg 381µg Turnip greens
Vitamin E 0.87mg 1.88mg Turnip greens
Vitamin C 3mg 27.4mg Turnip greens
Vitamin B1 0.05mg 0.045mg Seaweed
Vitamin B2 0.15mg 0.072mg Seaweed
Vitamin B3 0.47mg 0.411mg Seaweed
Vitamin B5 0.642mg 0.274mg Seaweed
Vitamin B6 0.002mg 0.18mg Turnip greens
Folate 180µg 118µg Seaweed
Vitamin K 66µg 367.6µg Turnip greens
Tryptophan 0.048mg 0.02mg Seaweed
Threonine 0.055mg 0.063mg Turnip greens
Isoleucine 0.076mg 0.059mg Seaweed
Leucine 0.083mg 0.105mg Turnip greens
Lysine 0.082mg 0.074mg Seaweed
Methionine 0.025mg 0.026mg Turnip greens
Phenylalanine 0.043mg 0.07mg Turnip greens
Valine 0.072mg 0.078mg Turnip greens
Histidine 0.024mg 0.028mg Turnip greens
Saturated Fat 0.247g 0.053g Turnip greens
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.015g Seaweed
Polyunsaturated fat 0.047g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
141%
Turnip greens
Minerals Daily Need Coverage Score
41%
Seaweed
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 204mg)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.194g)
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 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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.