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  6. Turnip greens canned vs. Kale raw

Turnip greens canned vs. Kale raw — In-Depth Nutrition Comparison

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Significant differences between turnip greens canned and kale raw

  • The amount of vitamin K, copper, vitamin C, vitamin A, vitamin B6, manganese, folate, potassium, phosphorus, and fiber in kale raw is higher than in turnip greens canned.
  • Kale raw covers your daily vitamin K needs 348% more than turnip greens canned.

Specific food types used in this comparison are Turnip greens, canned, no salt added and Kale, raw.

Infographic

Turnip greens canned vs Kale raw 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 14% 35% 12% 57% 28% 6.3% 9% 3.8% 34% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Contains less SodiumSodium -23.7%
Contains more MagnesiumMagnesium +135%
Contains more CalciumCalcium +27.1%
Contains more PotassiumPotassium +248.2%
Contains more CopperCopper +1706%
Contains more ZincZinc +143.5%
Contains more PhosphorusPhosphorus +338.1%
Contains more ManganeseManganese +150.6%
Contains more SeleniumSelenium +28.6%
~equal in Iron ~1.47mg

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 52% 99% 29% 0% 2.5% 14% 6.8% 13% 9.2% 0% 718% 69% 0.16%
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 400% 167% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106% 0.44%
Contains more Vitamin B5Vitamin B5 +135.2%
Contains more Vitamin CVitamin C +674.2%
Contains more Vitamin AVitamin A +67.8%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +577.5%
Contains more Vitamin KVitamin K +145.6%
Contains more FolateFolate +53.3%
Contains more CholineCholine +166.7%
~equal in Vitamin E ~1.54mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens canned Kale raw DV% diff.
Vitamin K 287µg 704.8µg 348%
Copper 0.083mg 1.499mg 157%
Vitamin C 15.5mg 120mg 116%
Vitamin A 298µg 500µg 22%
Vitamin B6 0.04mg 0.271mg 18%
Manganese 0.263mg 0.659mg 17%
Folate 92µg 141µg 12%
Phosphorus 21mg 92mg 10%
Potassium 141mg 491mg 10%
Fiber 1.3g 3.6g 9%
Vitamin B1 0.01mg 0.11mg 8%
Magnesium 20mg 47mg 6%
Protein 1.36g 4.28g 6%
Vitamin B2 0.06mg 0.13mg 5%
Vitamin B3 0.36mg 1mg 4%
Calcium 118mg 150mg 3%
Zinc 0.23mg 0.56mg 3%
Calories 19kcal 49kcal 2%
Carbs 2.81g 8.75g 2%
Vitamin B5 0.214mg 0.091mg 2%
Polyunsaturated fat 0.12g 0.338g 1%
Iron 1.51mg 1.47mg 1%
Fats 0.3g 0.93g 1%
Net carbs 1.51g 5.15g N/A
Sugar 0.42g 2.26g N/A
Sodium 29mg 38mg 0%
Vitamin E 1.47mg 1.54mg 0%
Selenium 0.7µg 0.9µg 0%
Choline 0.3mg 0.8mg 0%
Saturated fat 0.07g 0.091g 0%
Monounsaturated fat 0.02g 0.052g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.3 g
Carbs: 2.81 g
Water: 94.69 g
Other: 0.84 g
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
Contains more WaterWater +12.7%
Contains more ProteinProtein +214.7%
Contains more FatsFats +210%
Contains more CarbsCarbs +211.4%
Contains more OtherOther +138.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 10% 57%
Saturated fat: Sat. Fat 0.07 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.12 g
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
Contains less Sat. FatSaturated fat -23.1%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +181.7%

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. Turnip greens canned - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168119/nutrients
  2. Kale raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.