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  6. Turnip greens vs. Chard

Turnip greens vs. Chard — In-Depth Nutrition Comparison

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What are the differences between Turnip greens and Chard?

  • Turnip greens is higher in Vitamin K, Folate, Vitamin C, Copper, Vitamin A RAE, Calcium, and Vitamin B6, however, Chard is richer in Iron, Magnesium, and Potassium.
  • Turnip greens's daily need coverage for Vitamin K is 34% more.
  • Chard contains 13 times less Folate than Turnip greens. Turnip greens contains 118µg of Folate, while Chard contains 9µg.

We used Turnip greens, cooked, boiled, drained, without salt and Chard, swiss, cooked, boiled, drained, without salt types in this article.

Infographic

Turnip greens vs Chard 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
4
:
5
Chard
Chard
Contains more Calcium +136.2%
Contains less Sodium -83.8%
Contains more Copper +55.2%
Contains more Iron +182.5%
Contains more Magnesium +290.9%
Contains more Phosphorus +13.8%
Contains more Potassium +170.4%
Contains more Zinc +135.7%
Equal in Manganese - 0.334
Equal in Selenium - 0.9
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +136.2%
Contains less Sodium -83.8%
Contains more Copper +55.2%
Contains more Iron +182.5%
Contains more Magnesium +290.9%
Contains more Phosphorus +13.8%
Contains more Potassium +170.4%
Contains more Zinc +135.7%
Equal in Manganese - 0.334
Equal in Selenium - 0.9

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
8
:
2
Chard
Chard
Contains more Vitamin A +24.5%
Contains more Vitamin C +52.2%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B3 +14.2%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +111.8%
Contains more Folate +1211.1%
Contains more Vitamin K +12.3%
Contains more Vitamin B2 +19.4%
Equal in Vitamin E - 1.89
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin A +24.5%
Contains more Vitamin C +52.2%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B3 +14.2%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +111.8%
Contains more Folate +1211.1%
Contains more Vitamin K +12.3%
Contains more Vitamin B2 +19.4%
Equal in Vitamin E - 1.89

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
3
:
2
Chard
Chard
Contains more Fats +187.5%
Contains more Protein +64.9%
Contains more Other +17.8%
Equal in Carbs - 4.13
Equal in Water - 92.65
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +187.5%
Contains more Protein +64.9%
Contains more Other +17.8%
Equal in Carbs - 4.13
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +225%
Contains less Saturated Fat -77.4%
Equal in Monounsaturated Fat - 0.016
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +225%
Contains less Saturated Fat -77.4%
Equal in Monounsaturated Fat - 0.016

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 Chard
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Turnip greens Chard Opinion
Net carbs 0.86g 2.03g Chard
Protein 1.14g 1.88g Chard
Fats 0.23g 0.08g Turnip greens
Carbs 4.36g 4.13g Turnip greens
Calories 20kcal 20kcal
Sugar 0.53g 1.1g Turnip greens
Fiber 3.5g 2.1g Turnip greens
Calcium 137mg 58mg Turnip greens
Iron 0.8mg 2.26mg Chard
Magnesium 22mg 86mg Chard
Phosphorus 29mg 33mg Chard
Potassium 203mg 549mg Chard
Sodium 29mg 179mg Turnip greens
Zinc 0.14mg 0.33mg Chard
Copper 0.253mg 0.163mg Turnip greens
Manganese 0.337mg 0.334mg Turnip greens
Selenium 0.9µg 0.9µg
Vitamin A 7625IU 6124IU Turnip greens
Vitamin A RAE 381µg 306µg Turnip greens
Vitamin E 1.88mg 1.89mg Chard
Vitamin C 27.4mg 18mg Turnip greens
Vitamin B1 0.045mg 0.034mg Turnip greens
Vitamin B2 0.072mg 0.086mg Chard
Vitamin B3 0.411mg 0.36mg Turnip greens
Vitamin B5 0.274mg 0.163mg Turnip greens
Vitamin B6 0.18mg 0.085mg Turnip greens
Folate 118µg 9µg Turnip greens
Vitamin K 367.6µg 327.3µg Turnip greens
Tryptophan 0.02mg 0.018mg Turnip greens
Threonine 0.063mg 0.086mg Chard
Isoleucine 0.059mg 0.154mg Chard
Leucine 0.105mg 0.135mg Chard
Lysine 0.074mg 0.103mg Chard
Methionine 0.026mg 0.02mg Turnip greens
Phenylalanine 0.07mg 0.114mg Chard
Valine 0.078mg 0.114mg Chard
Histidine 0.028mg 0.038mg Chard
Saturated Fat 0.053g 0.012g Chard
Monounsaturated Fat 0.015g 0.016g Chard
Polyunsaturated fat 0.091g 0.028g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
113%
Chard
Minerals Daily Need Coverage Score
26%
Turnip greens
36%
Chard

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 150mg)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.041g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.