Spinach vs. Turnip greens — Health Impact and Nutrition Comparison

Calories

Turnip greens and spinach are low in calories; turnip greens contain fewer calories.

A 100-gram portion of spinach has 23 calories, compared to turnip greens' 20 calories per 100 grams.

Protein

Spinach is about twice as rich in protein, containing 2.9g per 100g serving. Turnip greens contain 1.14g of protein in the same serving size. Both are not the best sources of protein.

Fats

Turnip greens and spinach contain less than 1g of fat per 100g serving.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Spinach

2

Saturated Fat: Sat. Fat 0.043 g

Monounsaturated Fat: Mono. Fat 0.006 g

Polyunsaturated fat: Poly. Fat 0.109 g

Turnip greens

1

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	-18.9%
Contains more Poly. FatPolyunsaturated fat	+19.8%

Contains more Mono. FatMonounsaturated Fat

+150%

Carbohydrates

Turnip greens are slightly higher in total carbs than spinach. Turnip greens contain 4.36 g of total carbs, whereas spinach contains 3.75g per 100g serving.

Among the carbohydrates in turnip greens, dietary fiber makes up 3,5 g, and sugars make up 0.53 g; in spinach, dietary fiber makes up 2.4g, and sugars make up 0.43g.

Vitamins

Spinach is two times richer in vitamin B1 (thiamin), three times richer in vitamin B2 (riboflavin), and 1.5 times richer in vitamin K, folate, and vitamin A than turnip greens. Spinach covers the recommended daily value of folate by 37%. 

On the other hand, turnip greens are richer in vitamin C and slightly richer in vitamin B5. However, both have almost the same quantity of vitamin E, B3 (niacin), and B6.

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.

Spinach

8

Turnip greens

2

Contains more Vitamin AVitamin A	+37.5%
Contains more Vitamin B1Vitamin B1	+111.1%
Contains more Vitamin B2Vitamin B2	+227.8%
Contains more Vitamin B3Vitamin B3	+19.2%
Contains more Vitamin B6Vitamin B6	+34.4%
Contains more Vitamin KVitamin K	+34.3%
Contains more FolateFolate	+23.7%
Contains more CholineCholine	+6466.7%

Contains more Vitamin CVitamin C	+179.6%
Contains more Vitamin B5Vitamin B5	+89%

~equal in Vitamin E ~1.88mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Spinach is over 2.5 times richer in manganese, two times richer in phosphorus and potassium, four times richer in iron and magnesium, and five times richer in zinc. 

Spinach is also richer in selenium, whereas turnip greens are more prosperous in sodium and copper. Both contain similar levels of calcium (136 milligrams).

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.

Spinach

7

Turnip greens

2

Contains more MagnesiumMagnesium	+295.5%
Contains more PotassiumPotassium	+129.6%
Contains more IronIron	+346.3%
Contains more ZincZinc	+442.9%
Contains more PhosphorusPhosphorus	+93.1%
Contains more ManganeseManganese	+177.4%
Contains more SeleniumSelenium	+66.7%

Contains more CopperCopper	+45.4%
Contains less SodiumSodium	-58.6%

~equal in Calcium ~137mg

Oxalates

The oxalate content of spinach is 490mg per 100 grams, and the oxalate content of turnip greens is 50mg per 100 grams. They are both considered to be high in oxalates.

Acidity

Spinach and turnip greens have PRAL values of -10.3 and -3.6, respectively. This shows us that spinach is significantly more alkaline-forming compared to turnip greens.

Cardiovascular Health

While specific research on turnip greens is still limited, studies on leafy green vegetables, including spinach, suggest promising cardiovascular health benefits. Intake of leafy greens has been associated with a lower incidence of cardiovascular disease, serving as a potential first-line prevention method (2). Recent in vitro and in vivo research highlights turnip greens' anti-inflammatory and antioxidant characteristics, contributing to overall health (3). Spinach, in particular, is noted for its cardiovascular benefits, potentially reducing the risk of myocardial infarction, stroke, and overall cardiovascular mortality (4). The high nitrate content in spinach may also improve vascular health by reducing high blood pressure and arterial stiffness (5). 

Diabetes 

Although turnip greens' precise glycemic index values are unknown, it is reasonable to assume that they have low values given their high dietary fiber and low net carbohydrate content. Turnip leaf aqueous extract can lower blood sugar levels in diabetic rats (6). Alpha-lipoic acid, an antioxidant, is also present in turnip greens. Research has demonstrated that doing this can decrease blood sugar levels, improve insulin sensitivity, and shield diabetic patients from the damaging effects of oxidative stress by free radicals (7). Similarly, spinach, known for its low sugar content and low glycemic index, possesses properties that contribute to diabetes prevention. The nitrates in spinach have been studied for their ability to improve insulin resistance, enhance nitrate status, regulate blood lipid levels, reduce inflammation, and improve protective endothelial function (8). Moreover, spinach leaves exhibit hypoglycemic qualities by lowering blood glucose levels after meals (9).

  Cancer

Green-leafed vegetables, including turnip greens and spinach, are abundant in phytochemicals that help prevent cancer. Turnip leaves, in particular, contain glucosinolates, a chemical compound associated with effectively reducing the risk of cancer (10).  Studies provide probable evidence that dietary fiber, found in abundance in both turnip greens and spinach, can decrease the risk of breast cancer (11). Additionally, non-starchy vegetables, including these leafy greens, show probable evidence to reduce the risk of aerodigestive cancers such as those affecting the mouth, pharynx, larynx, esophagus, lung, stomach, and colorectal areas (12). Furthermore, spinach has a high antioxidant content, which may help prevent cancer (13).