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  6. Turnip greens vs. Rapini

Turnip greens vs. Rapini — In-Depth Nutrition Comparison

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A recap on the differences between turnip greens and rapini

  • Turnip greens is higher in vitamin K, vitamin A, copper, folate, and vitamin C, yet rapini is higher in iron, vitamin B1, phosphorus, zinc, and vitamin B3.
  • Turnip greens covers your daily vitamin K needs 120% more than rapini.
  • Turnip greens contains 6 times more copper than rapini. While turnip greens contains 0.253mg of copper, rapini contains only 0.042mg.

Food varieties used in this article are Turnip greens, cooked, boiled, drained, without salt and Broccoli raab, raw.

Infographic

Turnip greens vs Rapini 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.
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%
Rapini
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more CalciumCalcium +26.9%
Contains more CopperCopper +502.4%
Contains less SodiumSodium -12.1%
Contains more IronIron +167.5%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +151.7%
Contains more ManganeseManganese +17.2%
Contains more SeleniumSelenium +11.1%
~equal in Magnesium ~22mg
~equal in Potassium ~196mg

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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Rapini
Rapini
5
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +35.6%
Contains more Vitamin AVitamin A +190.8%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin KVitamin K +64.1%
Contains more FolateFolate +42.2%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +197.1%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more CholineCholine +6000%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.171mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Rapini DV% diff.
Vitamin K 367.6µg 224µg 120%
Vitamin A 381µg 131µg 28%
Copper 0.253mg 0.042mg 23%
Iron 0.8mg 2.14mg 17%
Vitamin B1 0.045mg 0.162mg 10%
Folate 118µg 83µg 9%
Vitamin C 27.4mg 20.2mg 8%
Phosphorus 29mg 73mg 6%
Zinc 0.14mg 0.77mg 6%
Vitamin B3 0.411mg 1.221mg 5%
Vitamin B2 0.072mg 0.129mg 4%
Protein 1.14g 3.17g 4%
Fiber 3.5g 2.7g 3%
Calcium 137mg 108mg 3%
Choline 0.3mg 18.3mg 3%
Manganese 0.337mg 0.395mg 3%
Vitamin E 1.88mg 1.62mg 2%
Vitamin B6 0.18mg 0.171mg 1%
Carbs 4.36g 2.85g 1%
Vitamin B5 0.274mg 0.322mg 1%
Calories 20kcal 22kcal 0%
Fats 0.23g 0.49g 0%
Net carbs 0.86g 0.15g N/A
Magnesium 22mg 22mg 0%
Potassium 203mg 196mg 0%
Sugar 0.53g 0.38g N/A
Sodium 29mg 33mg 0%
Selenium 0.9µg 1µg 0%
Saturated fat 0.053g 0.05g 0%
Monounsaturated fat 0.015g 0.026g 0%
Polyunsaturated fat 0.091g 0.13g 0%
Tryptophan 0.02mg 0.043mg 0%
Threonine 0.063mg 0.106mg 0%
Isoleucine 0.059mg 0.104mg 0%
Leucine 0.105mg 0.17mg 0%
Lysine 0.074mg 0.198mg 0%
Methionine 0.026mg 0.048mg 0%
Phenylalanine 0.07mg 0.128mg 0%
Valine 0.078mg 0.153mg 0%
Histidine 0.028mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +53%
Contains more OtherOther +13.8%
Contains more ProteinProtein +178.1%
Contains more FatsFats +113%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Rapini
Rapini
3
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +42.9%
~equal in Saturated fat ~0.05g

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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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.