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  6. Spirulina vs. Turnip greens

Spirulina vs. Turnip greens — In-Depth Nutrition Comparison

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A recap on differences between Spirulina and Turnip greens

  • Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1, yet Turnip greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Folate, Calcium, and Fiber.
  • Turnip greens covers your daily Vitamin K needs 304% more than Spirulina.
  • Spirulina contains 5 times more Vitamin B1 than Turnip greens. While Spirulina contains 0.222mg of Vitamin B1, Turnip greens contains only 0.045mg.

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

Infographic

Spirulina 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.
Spirulina
Spirulina
3
:
7
Turnip greens
Turnip greens
Contains more Iron +248.8%
Contains more Zinc +42.9%
Contains more Copper +136%
Contains more Calcium +1041.7%
Contains more Magnesium +15.8%
Contains more Phosphorus +163.6%
Contains more Potassium +59.8%
Contains less Sodium -70.4%
Contains more Manganese +81.2%
Contains more Selenium +28.6%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 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 Iron +248.8%
Contains more Zinc +42.9%
Contains more Copper +136%
Contains more Calcium +1041.7%
Contains more Magnesium +15.8%
Contains more Phosphorus +163.6%
Contains more Potassium +59.8%
Contains less Sodium -70.4%
Contains more Manganese +81.2%
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.
Spirulina
Spirulina
4
:
6
Turnip greens
Turnip greens
Contains more Vitamin B1 +393.3%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +191%
Contains more Vitamin B5 +18.6%
Contains more Vitamin A +13516.1%
Contains more Vitamin E +283.7%
Contains more Vitamin C +2944.4%
Contains more Vitamin B6 +429.4%
Contains more Folate +1211.1%
Contains more Vitamin K +14604%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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 +393.3%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +191%
Contains more Vitamin B5 +18.6%
Contains more Vitamin A +13516.1%
Contains more Vitamin E +283.7%
Contains more Vitamin C +2944.4%
Contains more Vitamin B6 +429.4%
Contains more Folate +1211.1%
Contains more Vitamin K +14604%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Turnip greens
Turnip greens
Contains more Protein +419.3%
Contains more Fats +69.6%
Contains more Carbs +80.2%
Contains more Other +78.3%
Equal in Water - 93.2
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +419.3%
Contains more Fats +69.6%
Contains more Carbs +80.2%
Contains more Other +78.3%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Turnip greens
Turnip greens
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +16.5%
Contains less Saturated Fat -60.7%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 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 +126.7%
Contains more Polyunsaturated fat +16.5%
Contains less Saturated Fat -60.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spirulina Turnip greens
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Spirulina Turnip greens Opinion
Net carbs 2.02g 0.86g Spirulina
Protein 5.92g 1.14g Spirulina
Fats 0.39g 0.23g Spirulina
Carbs 2.42g 4.36g Turnip greens
Calories 26kcal 20kcal Spirulina
Sugar 0.3g 0.53g Spirulina
Fiber 0.4g 3.5g Turnip greens
Calcium 12mg 137mg Turnip greens
Iron 2.79mg 0.8mg Spirulina
Magnesium 19mg 22mg Turnip greens
Phosphorus 11mg 29mg Turnip greens
Potassium 127mg 203mg Turnip greens
Sodium 98mg 29mg Turnip greens
Zinc 0.2mg 0.14mg Spirulina
Copper 0.597mg 0.253mg Spirulina
Manganese 0.186mg 0.337mg Turnip greens
Selenium 0.7µg 0.9µg Turnip greens
Vitamin A 56IU 7625IU Turnip greens
Vitamin A RAE 3µg 381µg Turnip greens
Vitamin E 0.49mg 1.88mg Turnip greens
Vitamin C 0.9mg 27.4mg Turnip greens
Vitamin B1 0.222mg 0.045mg Spirulina
Vitamin B2 0.342mg 0.072mg Spirulina
Vitamin B3 1.196mg 0.411mg Spirulina
Vitamin B5 0.325mg 0.274mg Spirulina
Vitamin B6 0.034mg 0.18mg Turnip greens
Folate 9µg 118µg Turnip greens
Vitamin K 2.5µg 367.6µg Turnip greens
Tryptophan 0.096mg 0.02mg Spirulina
Threonine 0.306mg 0.063mg Spirulina
Isoleucine 0.331mg 0.059mg Spirulina
Leucine 0.509mg 0.105mg Spirulina
Lysine 0.312mg 0.074mg Spirulina
Methionine 0.118mg 0.026mg Spirulina
Phenylalanine 0.286mg 0.07mg Spirulina
Valine 0.362mg 0.078mg Spirulina
Histidine 0.112mg 0.028mg Spirulina
Saturated Fat 0.135g 0.053g Turnip greens
Monounsaturated Fat 0.034g 0.015g Spirulina
Polyunsaturated fat 0.106g 0.091g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina 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
18%
Spirulina
141%
Turnip greens
Minerals Daily Need Coverage Score
38%
Spirulina
26%
Turnip greens

Comparison summary

Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.082g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.23g)
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.