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  6. Turnip greens vs. Cauliflower

Turnip greens vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between Turnip greens and Cauliflower

  • Turnip greens is richer in Vitamin K, Vitamin A RAE, Copper, Folate, Vitamin E , Calcium, and Manganese, yet Cauliflower is richer in Vitamin C, Choline, and Vitamin B5.
  • Daily need coverage for Vitamin K from Turnip greens is 293% higher.

Food types used in this article are Turnip greens, cooked, boiled, drained, without salt and Cauliflower, raw.

Infographic

Turnip greens vs Cauliflower 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.
Turnip greens
Turnip greens
7
:
3
Cauliflower
Cauliflower
Contains more Calcium +522.7%
Contains more Iron +90.5%
Contains more Magnesium +46.7%
Contains more Copper +548.7%
Contains more Manganese +117.4%
Contains more Selenium +50%
Contains more Phosphorus +51.7%
Contains more Potassium +47.3%
Contains more Zinc +92.9%
Equal in Sodium - 30
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +522.7%
Contains more Iron +90.5%
Contains more Magnesium +46.7%
Contains more Copper +548.7%
Contains more Manganese +117.4%
Contains more Selenium +50%
Contains more Phosphorus +51.7%
Contains more Potassium +47.3%
Contains more Zinc +92.9%
Equal in Sodium - 30

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
Turnip greens
5
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +2250%
Contains more Vitamin B2 +20%
Contains more Folate +107%
Contains more Vitamin K +2271.6%
Contains more Vitamin C +75.9%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +23.4%
Contains more Vitamin B5 +143.4%
Equal in Vitamin B6 - 0.184
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +2250%
Contains more Vitamin B2 +20%
Contains more Folate +107%
Contains more Vitamin K +2271.6%
Contains more Vitamin C +75.9%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +23.4%
Contains more Vitamin B5 +143.4%
Equal in Vitamin B6 - 0.184

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
3
Cauliflower
Cauliflower
Contains more Other +40.8%
Contains more Protein +68.4%
Contains more Fats +21.7%
Contains more Carbs +14%
Equal in Water - 92.07
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Other +40.8%
Contains more Protein +68.4%
Contains more Fats +21.7%
Contains more Carbs +14%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -59.2%
Contains more Polyunsaturated fat +193.5%
Contains more Monounsaturated Fat +126.7%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -59.2%
Contains more Polyunsaturated fat +193.5%
Contains more Monounsaturated Fat +126.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turnip greens Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turnip greens Cauliflower Opinion
Net carbs 0.86g 2.97g Cauliflower
Protein 1.14g 1.92g Cauliflower
Fats 0.23g 0.28g Cauliflower
Carbs 4.36g 4.97g Cauliflower
Calories 20kcal 25kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 0.53g 1.91g Turnip greens
Fiber 3.5g 2g Turnip greens
Calcium 137mg 22mg Turnip greens
Iron 0.8mg 0.42mg Turnip greens
Magnesium 22mg 15mg Turnip greens
Phosphorus 29mg 44mg Cauliflower
Potassium 203mg 299mg Cauliflower
Sodium 29mg 30mg Turnip greens
Zinc 0.14mg 0.27mg Cauliflower
Copper 0.253mg 0.039mg Turnip greens
Manganese 0.337mg 0.155mg Turnip greens
Selenium 0.9µg 0.6µg Turnip greens
Vitamin A 7625IU 0IU Turnip greens
Vitamin A RAE 381µg 0µg Turnip greens
Vitamin E 1.88mg 0.08mg Turnip greens
Vitamin C 27.4mg 48.2mg Cauliflower
Vitamin B1 0.045mg 0.05mg Cauliflower
Vitamin B2 0.072mg 0.06mg Turnip greens
Vitamin B3 0.411mg 0.507mg Cauliflower
Vitamin B5 0.274mg 0.667mg Cauliflower
Vitamin B6 0.18mg 0.184mg Cauliflower
Folate 118µg 57µg Turnip greens
Vitamin K 367.6µg 15.5µg Turnip greens
Tryptophan 0.02mg 0.02mg
Threonine 0.063mg 0.076mg Cauliflower
Isoleucine 0.059mg 0.071mg Cauliflower
Leucine 0.105mg 0.106mg Cauliflower
Lysine 0.074mg 0.217mg Cauliflower
Methionine 0.026mg 0.02mg Turnip greens
Phenylalanine 0.07mg 0.065mg Turnip greens
Valine 0.078mg 0.125mg Cauliflower
Histidine 0.028mg 0.056mg Cauliflower
Saturated Fat 0.053g 0.13g Turnip greens
Monounsaturated Fat 0.015g 0.034g Cauliflower
Polyunsaturated fat 0.091g 0.031g Turnip greens
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
141%
Turnip greens
30%
Cauliflower
Minerals Daily Need Coverage Score
26%
Turnip greens
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 0)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.