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Turnip greens canned vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between turnip greens canned and mustard Greens Raw?

  • Turnip greens canned are higher in vitamin A, vitamin K, and folate, yet mustard Greens Raw are higher in vitamin C, vitamin B6, copper, fiber, potassium, vitamin B1, and phosphorus.
  • Mustard Greens Raw' daily need coverage for vitamin C is 61% more.
  • Turnip greens canned have 8 times more folate than mustard Greens Raw. While turnip greens canned have 92µg of folate, mustard Greens Raw have only 12µg.

We used Turnip greens, canned, no salt added and Mustard greens, raw types in this article.

Infographic

Turnip greens canned vs Mustard Greens 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +172.3%
Contains more CopperCopper +98.8%
Contains more PhosphorusPhosphorus +176.2%
Contains less SodiumSodium -31%
Contains more SeleniumSelenium +28.6%
~equal in Calcium ~115mg
~equal in Iron ~1.64mg
~equal in Zinc ~0.25mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +97.4%
Contains more Vitamin KVitamin K +11.5%
Contains more FolateFolate +666.7%
Contains more Vitamin CVitamin C +351.6%
Contains more Vitamin EVitamin E +36.7%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +122.2%
Contains more Vitamin B6Vitamin B6 +350%
Contains more CholineCholine +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens canned Mustard Greens Raw DV% diff.
Vitamin C 15.5mg 70mg 61%
Vitamin K 287µg 257.5µg 25%
Folate 92µg 12µg 20%
Vitamin A 298µg 151µg 16%
Manganese 0.263mg 11%
Vitamin B6 0.04mg 0.18mg 11%
Copper 0.083mg 0.165mg 9%
Fiber 1.3g 3.2g 8%
Potassium 141mg 384mg 7%
Vitamin B1 0.01mg 0.08mg 6%
Phosphorus 21mg 58mg 5%
Vitamin E 1.47mg 2.01mg 4%
Vitamin B2 0.06mg 0.11mg 4%
Magnesium 20mg 32mg 3%
Vitamin B3 0.36mg 0.8mg 3%
Protein 1.36g 2.86g 3%
Iron 1.51mg 1.64mg 2%
Carbs 2.81g 4.67g 1%
Polyunsaturated fat 0.12g 0.038g 1%
Calories 19kcal 27kcal 0%
Fats 0.3g 0.42g 0%
Net carbs 1.51g 1.47g N/A
Calcium 118mg 115mg 0%
Sugar 0.42g 1.32g N/A
Zinc 0.23mg 0.25mg 0%
Sodium 29mg 20mg 0%
Selenium 0.7µg 0.9µg 0%
Vitamin B5 0.214mg 0.21mg 0%
Choline 0.3mg 0.5mg 0%
Saturated fat 0.07g 0.01g 0%
Monounsaturated fat 0.02g 0.092g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +110.3%
Contains more FatsFats +40%
Contains more CarbsCarbs +66.2%
Contains more OtherOther +60.7%
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +215.8%
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +360%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.