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  6. Sweet potato leaves vs. Turnip greens

Sweet potato leaves vs. Turnip greens — In-Depth Nutrition Comparison

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The main differences between Sweet potato leaves and Turnip greens

  • Sweet potato leaves are richer in Vitamin B2, Magnesium, Vitamin B1, Potassium, Phosphorus, and Fiber, yet Turnip greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Calcium.
  • Daily need coverage for Vitamin K from Turnip greens is 55% higher.
  • Sweet potato leaves contain 5 times more Vitamin B2 than Turnip greens. Sweet potato leaves contain 0.345mg of Vitamin B2, while Turnip greens contains 0.072mg.

Food types used in this article are Sweet potato leaves, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Sweet potato leaves 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.
Sweet potato leaves
Sweet potato leaves
5
:
4
Turnip greens
Turnip greens
Contains more Iron +21.3%
Contains more Magnesium +218.2%
Contains more Phosphorus +179.3%
Contains more Potassium +150.2%
Contains less Sodium -79.3%
Contains more Calcium +75.6%
Equal in Selenium - 0.9
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
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 +21.3%
Contains more Magnesium +218.2%
Contains more Phosphorus +179.3%
Contains more Potassium +150.2%
Contains less Sodium -79.3%
Contains more Calcium +75.6%
Equal in Selenium - 0.9

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.
Sweet potato leaves
Sweet potato leaves
4
:
6
Turnip greens
Turnip greens
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +379.2%
Contains more Vitamin B3 +174.9%
Contains more Vitamin A +101.8%
Contains more Vitamin C +149.1%
Contains more Vitamin B5 +21.8%
Contains more Vitamin K +21.6%
Equal in Vitamin B6 - 0.18
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
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 +246.7%
Contains more Vitamin B2 +379.2%
Contains more Vitamin B3 +174.9%
Contains more Vitamin A +101.8%
Contains more Vitamin C +149.1%
Contains more Vitamin B5 +21.8%
Contains more Vitamin K +21.6%
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
4
:
1
Turnip greens
Turnip greens
Contains more Protein +118.4%
Contains more Fats +121.7%
Contains more Carbs +102.3%
Contains more Other +28%
Equal in Water - 93.2
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 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 +118.4%
Contains more Fats +121.7%
Contains more Carbs +102.3%
Contains more Other +28%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
2
:
1
Turnip greens
Turnip greens
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +150.5%
Contains less Saturated Fat -52.3%
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 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 +33.3%
Contains more Polyunsaturated fat +150.5%
Contains less Saturated Fat -52.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato leaves Turnip greens
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Sweet potato leaves Turnip greens Opinion
Net carbs 3.52g 0.86g Sweet potato leaves
Protein 2.49g 1.14g Sweet potato leaves
Fats 0.51g 0.23g Sweet potato leaves
Carbs 8.82g 4.36g Sweet potato leaves
Calories 42kcal 20kcal Sweet potato leaves
Sugar 0.53g Sweet potato leaves
Fiber 5.3g 3.5g Sweet potato leaves
Calcium 78mg 137mg Turnip greens
Iron 0.97mg 0.8mg Sweet potato leaves
Magnesium 70mg 22mg Sweet potato leaves
Phosphorus 81mg 29mg Sweet potato leaves
Potassium 508mg 203mg Sweet potato leaves
Sodium 6mg 29mg Sweet potato leaves
Zinc 0.14mg Turnip greens
Copper 0.253mg Turnip greens
Manganese 0.337mg Turnip greens
Selenium 0.9µg 0.9µg
Vitamin A 3778IU 7625IU Turnip greens
Vitamin A RAE 189µg 381µg Turnip greens
Vitamin E 1.88mg Turnip greens
Vitamin C 11mg 27.4mg Turnip greens
Vitamin B1 0.156mg 0.045mg Sweet potato leaves
Vitamin B2 0.345mg 0.072mg Sweet potato leaves
Vitamin B3 1.13mg 0.411mg Sweet potato leaves
Vitamin B5 0.225mg 0.274mg Turnip greens
Vitamin B6 0.19mg 0.18mg Sweet potato leaves
Folate 118µg Turnip greens
Vitamin K 302.2µg 367.6µg Turnip greens
Tryptophan 0.035mg 0.02mg Sweet potato leaves
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.228mg 0.074mg Sweet potato leaves
Methionine 0.086mg 0.026mg Sweet potato leaves
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Saturated Fat 0.111g 0.053g Turnip greens
Monounsaturated Fat 0.02g 0.015g Sweet potato leaves
Polyunsaturated fat 0.228g 0.091g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves 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
101%
Sweet potato leaves
141%
Turnip greens
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
26%
Turnip greens

Comparison summary

Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.058g)
Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 23mg)
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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.