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  6. Summer squash vs. Turnip greens

Summer squash vs. Turnip greens — In-Depth Nutrition Comparison

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Significant differences between Summer squash and Turnip greens

  • The amount of Vitamin K, Vitamin A RAE, Copper, Folate, Calcium, Vitamin E , Vitamin C, Fiber, Manganese, and Iron in Turnip greens is higher than in Summer squash.
  • Turnip greens covers your daily Vitamin K needs 304% more than Summer squash.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Summer squash 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.
Summer squash
Summer squash
4
:
6
Turnip greens
Turnip greens
Contains more Phosphorus +31%
Contains more Potassium +29.1%
Contains less Sodium -93.1%
Contains more Zinc +107.1%
Contains more Calcium +813.3%
Contains more Iron +128.6%
Contains more Magnesium +29.4%
Contains more Copper +396.1%
Contains more Manganese +92.6%
Contains more Selenium +350%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Phosphorus +31%
Contains more Potassium +29.1%
Contains less Sodium -93.1%
Contains more Zinc +107.1%
Contains more Calcium +813.3%
Contains more Iron +128.6%
Contains more Magnesium +29.4%
Contains more Copper +396.1%
Contains more Manganese +92.6%
Contains more Selenium +350%

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.
Summer squash
Summer squash
4
:
6
Turnip greens
Turnip greens
Contains more Vitamin B2 +97.2%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B6 +21.1%
Contains more Vitamin A +3712.5%
Contains more Vitamin E +1466.7%
Contains more Vitamin C +61.2%
Contains more Vitamin B5 +76.8%
Contains more Folate +306.9%
Contains more Vitamin K +12153.3%
Equal in Vitamin B1 - 0.045
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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 B2 +97.2%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B6 +21.1%
Contains more Vitamin A +3712.5%
Contains more Vitamin E +1466.7%
Contains more Vitamin C +61.2%
Contains more Vitamin B5 +76.8%
Contains more Folate +306.9%
Contains more Vitamin K +12153.3%
Equal in Vitamin B1 - 0.045

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Turnip greens
Turnip greens
Contains more Fats +27.8%
Contains more Carbs +30.1%
Contains more Other +72.6%
Equal in Protein - 1.14
Equal in Water - 93.2
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 Fats +27.8%
Contains more Carbs +30.1%
Contains more Other +72.6%
Equal in Protein - 1.14
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Turnip greens
Turnip greens
Contains less Saturated Fat -17%
Equal in Monounsaturated Fat - 0.015
Equal in Polyunsaturated fat - 0.091
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 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 -17%
Equal in Monounsaturated Fat - 0.015
Equal in Polyunsaturated fat - 0.091

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Turnip greens Opinion
Net carbs 2.25g 0.86g Summer squash
Protein 1.21g 1.14g Summer squash
Fats 0.18g 0.23g Turnip greens
Carbs 3.35g 4.36g Turnip greens
Calories 16kcal 20kcal Turnip greens
Fructose 0.95g Summer squash
Sugar 2.2g 0.53g Turnip greens
Fiber 1.1g 3.5g Turnip greens
Calcium 15mg 137mg Turnip greens
Iron 0.35mg 0.8mg Turnip greens
Magnesium 17mg 22mg Turnip greens
Phosphorus 38mg 29mg Summer squash
Potassium 262mg 203mg Summer squash
Sodium 2mg 29mg Summer squash
Zinc 0.29mg 0.14mg Summer squash
Copper 0.051mg 0.253mg Turnip greens
Manganese 0.175mg 0.337mg Turnip greens
Selenium 0.2µg 0.9µg Turnip greens
Vitamin A 200IU 7625IU Turnip greens
Vitamin A RAE 10µg 381µg Turnip greens
Vitamin E 0.12mg 1.88mg Turnip greens
Vitamin C 17mg 27.4mg Turnip greens
Vitamin B1 0.048mg 0.045mg Summer squash
Vitamin B2 0.142mg 0.072mg Summer squash
Vitamin B3 0.487mg 0.411mg Summer squash
Vitamin B5 0.155mg 0.274mg Turnip greens
Vitamin B6 0.218mg 0.18mg Summer squash
Folate 29µg 118µg Turnip greens
Vitamin K 3µg 367.6µg Turnip greens
Tryptophan 0.011mg 0.02mg Turnip greens
Threonine 0.028mg 0.063mg Turnip greens
Isoleucine 0.042mg 0.059mg Turnip greens
Leucine 0.069mg 0.105mg Turnip greens
Lysine 0.065mg 0.074mg Turnip greens
Methionine 0.017mg 0.026mg Turnip greens
Phenylalanine 0.041mg 0.07mg Turnip greens
Valine 0.053mg 0.078mg Turnip greens
Histidine 0.025mg 0.028mg Turnip greens
Saturated Fat 0.044g 0.053g Summer squash
Monounsaturated Fat 0.016g 0.015g Summer squash
Polyunsaturated fat 0.089g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Turnip greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Summer squash
141%
Turnip greens
Minerals Daily Need Coverage Score
12%
Summer squash
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 1.67g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.009g)
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 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.