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  6. Turnip greens vs. Chinese cabbage

Turnip greens vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on the differences between turnip greens and Chinese cabbage

  • Turnip greens is higher in vitamin K, vitamin A, copper, folate, vitamin E, fiber, and manganese, yet Chinese cabbage is higher in vitamin C.
  • Turnip greens covers your daily vitamin K needs 268% more than Chinese cabbage.
  • Turnip greens contains 21 times more vitamin E than Chinese cabbage. While turnip greens contains 1.88mg of vitamin E, Chinese cabbage contains only 0.09mg.

Food varieties used in this article are Turnip greens, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw.

Infographic

Turnip greens vs Chinese cabbage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +30.5%
Contains more CopperCopper +1104.8%
Contains less SodiumSodium -55.4%
Contains more ManganeseManganese +111.9%
Contains more SeleniumSelenium +80%
Contains more PotassiumPotassium +24.1%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +27.6%
~equal in Iron ~0.8mg

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%
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin AVitamin A +70.9%
Contains more Vitamin EVitamin E +1988.9%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B5Vitamin B5 +211.4%
Contains more Vitamin KVitamin K +707.9%
Contains more FolateFolate +78.8%
Contains more Vitamin CVitamin C +64.2%
Contains more Vitamin B3Vitamin B3 +21.7%
Contains more CholineCholine +2033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B6 ~0.194mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Chinese cabbage DV% diff.
Vitamin K 367.6µg 45.5µg 268%
Copper 0.253mg 0.021mg 26%
Vitamin C 27.4mg 45mg 20%
Vitamin A 381µg 223µg 18%
Folate 118µg 66µg 13%
Vitamin E 1.88mg 0.09mg 12%
Fiber 3.5g 1g 10%
Manganese 0.337mg 0.159mg 8%
Vitamin B5 0.274mg 0.088mg 4%
Calcium 137mg 105mg 3%
Sodium 29mg 65mg 2%
Phosphorus 29mg 37mg 1%
Choline 0.3mg 6.4mg 1%
Protein 1.14g 1.5g 1%
Vitamin B3 0.411mg 0.5mg 1%
Potassium 203mg 252mg 1%
Magnesium 22mg 19mg 1%
Carbs 4.36g 2.18g 1%
Vitamin B6 0.18mg 0.194mg 1%
Selenium 0.9µg 0.5µg 1%
Calories 20kcal 13kcal 0%
Fats 0.23g 0.2g 0%
Net carbs 0.86g 1.18g N/A
Iron 0.8mg 0.8mg 0%
Sugar 0.53g 1.18g N/A
Zinc 0.14mg 0.19mg 0%
Vitamin B1 0.045mg 0.04mg 0%
Vitamin B2 0.072mg 0.07mg 0%
Saturated fat 0.053g 0.027g 0%
Monounsaturated fat 0.015g 0.015g 0%
Polyunsaturated fat 0.091g 0.096g 0%
Tryptophan 0.02mg 0.015mg 0%
Threonine 0.063mg 0.049mg 0%
Isoleucine 0.059mg 0.085mg 0%
Leucine 0.105mg 0.088mg 0%
Lysine 0.074mg 0.089mg 0%
Methionine 0.026mg 0.009mg 0%
Phenylalanine 0.07mg 0.044mg 0%
Valine 0.078mg 0.066mg 0%
Histidine 0.028mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more FatsFats +15%
Contains more CarbsCarbs +100%
Contains more OtherOther +33.8%
Contains more ProteinProtein +31.6%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -49.1%
~equal in Monounsaturated fat ~0.015g
~equal in Polyunsaturated fat ~0.096g

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.