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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, 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
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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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 PotassiumPotassium +29.1%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -93.1%
Contains more MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +813.3%
Contains more IronIron +128.6%
Contains more CopperCopper +396.1%
Contains more ManganeseManganese +92.6%
Contains more SeleniumSelenium +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.
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B6Vitamin B6 +21.1%
Contains more CholineCholine +2133.3%
Contains more Vitamin CVitamin C +61.2%
Contains more Vitamin AVitamin A +3710%
Contains more Vitamin EVitamin E +1466.7%
Contains more Vitamin B5Vitamin B5 +76.8%
Contains more Vitamin KVitamin K +12153.3%
Contains more FolateFolate +306.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.045mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Turnip greens DV% diff.
Vitamin K 3µg 367.6µg 304%
Vitamin A 10µg 381µg 41%
Copper 0.051mg 0.253mg 22%
Folate 29µg 118µg 22%
Vitamin C 17mg 27.4mg 12%
Vitamin E 0.12mg 1.88mg 12%
Calcium 15mg 137mg 12%
Fiber 1.1g 3.5g 10%
Manganese 0.175mg 0.337mg 7%
Iron 0.35mg 0.8mg 6%
Vitamin B2 0.142mg 0.072mg 5%
Vitamin B6 0.218mg 0.18mg 3%
Vitamin B5 0.155mg 0.274mg 2%
Potassium 262mg 203mg 2%
Zinc 0.29mg 0.14mg 1%
Phosphorus 38mg 29mg 1%
Sodium 2mg 29mg 1%
Magnesium 17mg 22mg 1%
Choline 6.7mg 0.3mg 1%
Selenium 0.2µg 0.9µg 1%
Fructose 0.95g 1%
Calories 16kcal 20kcal 0%
Protein 1.21g 1.14g 0%
Fats 0.18g 0.23g 0%
Carbs 3.35g 4.36g 0%
Net carbs 2.25g 0.86g N/A
Sugar 2.2g 0.53g N/A
Vitamin B1 0.048mg 0.045mg 0%
Vitamin B3 0.487mg 0.411mg 0%
Saturated fat 0.044g 0.053g 0%
Monounsaturated fat 0.016g 0.015g 0%
Polyunsaturated fat 0.089g 0.091g 0%
Tryptophan 0.011mg 0.02mg 0%
Threonine 0.028mg 0.063mg 0%
Isoleucine 0.042mg 0.059mg 0%
Leucine 0.069mg 0.105mg 0%
Lysine 0.065mg 0.074mg 0%
Methionine 0.017mg 0.026mg 0%
Phenylalanine 0.041mg 0.07mg 0%
Valine 0.053mg 0.078mg 0%
Histidine 0.025mg 0.028mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 FatsFats +27.8%
Contains more CarbsCarbs +30.1%
Contains more OtherOther +72.6%
~equal in Protein ~1.14g
~equal in Water ~93.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 -17%
~equal in Monounsaturated fat ~0.015g
~equal in Polyunsaturated fat ~0.091g

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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.