Turnip greens canned vs. Collard Greens — Health Impact and Nutrition Comparison

Appearance, Taste, and Use

Turnip greens have smaller leaves that are typically a bright green color and have a slightly ruffled texture. The stems are edible but can be tough, so they are often removed before cooking.

Collards, on the other hand, have larger, thicker leaves that are bluish-green in color and smoother in texture. The stems of collard greens are also usually removed before cooking, as they can be very tough and fibrous.

Turnip greens have a slightly bitter taste and a peppery flavor, while collard greens have a milder, slightly sweet taste.

Turnip greens have a more tender texture than collard greens, which can be tougher and chewier.

Turnip greens are often used in stews and soups, as well as sautéed as a side dish. Collard greens are more commonly used in dishes such as salads, collard greens, and ham hocks or as a side dish in boiled or steamed form.

Macronutrients and Calories

Like most vegetables, collard and turnip greens are not very dense in nutrients, as they contain a lot of water. Collard greens are a little denser, consisting of 90% water and 10% nutrients, while turnip greens are made up of 95% water and 5% nutrients.

The primary macronutrients found in these vegetables are carbs, followed by protein, containing very little fat.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Turnip greens canned

2

:

3

Collard Greens

Contains more Other +13.5%

Contains more Protein +99.3%

Contains more Fats +140%

Contains more Carbs +101.1%

Equal in Water - 90.18

Turnip greens canned

Protein: 1.36 g

Fats: 0.3 g

Carbs: 2.81 g

Water: 94.69 g

Other: 0.84 g

Collard Greens

Protein: 2.71 g

Fats: 0.72 g

Carbs: 5.65 g

Water: 90.18 g

Other: 0.74 g

Contains more Other +13.5%

Contains more Protein +99.3%

Contains more Fats +140%

Contains more Carbs +101.1%

Equal in Water - 90.18

Vitamins

Collard greens are the absolute winner in this category. They provide four times more vitamin B1, three times more vitamin B6, and overall more vitamins A, C, and K, and vitamins B2 and B3.

At the same time, turnip greens are about six times richer in folate or vitamin B9 and nearly two times richer in vitamin E.

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.

Turnip greens canned

2

:

8

Collard Greens

Contains more Vitamin E +67%

Contains more Folate +475%

Contains more Vitamin A +27.6%

Contains more Vitamin C +17.4%

Contains more Vitamin B1 +300%

Contains more Vitamin B2 +76.7%

Contains more Vitamin B3 +59.7%

Contains more Vitamin B6 +220%

Contains more Vitamin K +41.7%

Equal in Vitamin B5 - 0.218

Turnip greens canned

Collard Greens

Contains more Vitamin E +67%

Contains more Folate +475%

Contains more Vitamin A +27.6%

Contains more Vitamin C +17.4%

Contains more Vitamin B1 +300%

Contains more Vitamin B2 +76.7%

Contains more Vitamin B3 +59.7%

Contains more Vitamin B6 +220%

Contains more Vitamin K +41.7%

Equal in Vitamin B5 - 0.218

Minerals

Turnip greens are a better source of copper, iron, selenium, and potassium.  On the other hand, collards provide higher levels of manganese, phosphorus, and calcium.

Unsalted collards are lower in sodium than unsalted turnip greens.

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.

Turnip greens canned

4

:

5

Collard Greens

Contains more Iron +33.6%

Contains more Potassium +20.5%

Contains more Copper +62.7%

Contains more Selenium +40%

Contains more Calcium +19.5%

Contains more Phosphorus +52.4%

Contains less Sodium -48.3%

Contains more Manganese +93.9%

Equal in Magnesium - 21

Equal in Zinc - 0.23

Turnip greens canned

Collard Greens

Contains more Iron +33.6%

Contains more Potassium +20.5%

Contains more Copper +62.7%

Contains more Selenium +40%

Contains more Calcium +19.5%

Contains more Phosphorus +52.4%

Contains less Sodium -48.3%

Contains more Manganese +93.9%

Equal in Magnesium - 21

Equal in Zinc - 0.23

Cardiovascular Health

Intake of leafy green vegetables, including turnip and collard greens, was associated with a lower incidence of cardiovascular disease and may be a promising first-line prevention method (1).

Specific research on turnip greens in people is still limited. However, new in vitro and in vivo research points to the importance of turnips in promoting health, thanks to their anti-inflammatory and antioxidant characteristics (2).

Research has also shown that regular consumption of steam-cooked collard greens can reduce the risk of cardiovascular disease (3). 

Diabetes

While there is no research on the specific numbers for glycemic index values for turnip and collard greens, these values can be assumed to be low due to their high dietary fiber and low net carb content.

Turnip leaf aqueous extract has been discovered to lower blood glucose levels in diabetic rats (4).

Research has demonstrated that collard greens have a protective effect against diabetes and can be included in a diabetic patient's diet program (5).

Digestive System

Section reviewed by gastroenterologist Arpi Gasparyan

Green leafy vegetables, such as collard and turnip greens, can be an excellent source of dietary fiber. Collard greens fall in the top 21% of foods as a source of dietary fiber, while turnip greens fall in the top 46%. 

Research has found that increased vegetable fiber intake results in a healthier digestive system, a healthy body weight, a lower risk of cardiovascular diseases, and perhaps even a lower chance of colon cancer. It also had a role in addressing the issues of obesity, diverticulitis, diabetes, and constipation (6). 

By lowering the reabsorption of cholesterol produced by the body to aid in fat breakdown, fiber has been reported to lower cholesterol levels (6).