Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Turnip greens vs. Asparagus — In-Depth Nutrition Comparison

Compare

Significant differences between Turnip greens and Asparagus

  • Turnip greens has more Vitamin K, Vitamin A, Vitamin C, Folate, Calcium, Manganese, Copper, and Vitamin B6, however, Asparagus is richer in Iron, and Vitamin B1.
  • Turnip greens covers your daily Vitamin K needs 272% more than Asparagus.
  • Asparagus has 10 times less Vitamin A than Turnip greens. Turnip greens has 381µg of Vitamin A, while Asparagus has 38µg.

Specific food types used in this comparison are Turnip greens, cooked, boiled, drained, without salt and Asparagus, raw.

Infographic

Turnip greens vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +470.8%
Contains more CopperCopper +33.9%
Contains more ManganeseManganese +113.3%
Contains more IronIron +167.5%
Contains more ZincZinc +285.7%
Contains more PhosphorusPhosphorus +79.3%
Contains less SodiumSodium -93.1%
Contains more SeleniumSelenium +155.6%
~equal in Potassium ~202mg

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% 458% 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 19% 45% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +389.3%
Contains more Vitamin AVitamin A +908.6%
Contains more Vitamin EVitamin E +66.4%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more Vitamin KVitamin K +783.7%
Contains more FolateFolate +126.9%
Contains more Vitamin B1Vitamin B1 +217.8%
Contains more Vitamin B2Vitamin B2 +95.8%
Contains more Vitamin B3Vitamin B3 +138%
Contains more CholineCholine +5233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg
~equal in Vitamin B12 ~0µg

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% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +91.7%
Contains more CarbsCarbs +12.4%
Contains more OtherOther +84.5%
Contains more ProteinProtein +93%
~equal in Water ~93.22g

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
44% 56%
Saturated Fat: Sat. Fat 0.04 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +82%
Contains less Sat. FatSaturated Fat -24.5%

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

All nutrients comparison - raw data values

Nutrient Turnip greens Asparagus Opinion
Calories 20kcal 20kcal
Protein 1.14g 2.2g Asparagus
Fats 0.23g 0.12g Turnip greens
Vitamin C 27.4mg 5.6mg Turnip greens
Net carbs 0.86g 1.78g Asparagus
Carbs 4.36g 3.88g Turnip greens
Magnesium 22mg 14mg Turnip greens
Calcium 137mg 24mg Turnip greens
Potassium 203mg 202mg Turnip greens
Iron 0.8mg 2.14mg Asparagus
Sugar 0.53g 1.88g Turnip greens
Fiber 3.5g 2.1g Turnip greens
Copper 0.253mg 0.189mg Turnip greens
Zinc 0.14mg 0.54mg Asparagus
Phosphorus 29mg 52mg Asparagus
Sodium 29mg 2mg Asparagus
Vitamin A 7625IU 756IU Turnip greens
Vitamin A 381µg 38µg Turnip greens
Vitamin E 1.88mg 1.13mg Turnip greens
Manganese 0.337mg 0.158mg Turnip greens
Selenium 0.9µg 2.3µg Asparagus
Vitamin B1 0.045mg 0.143mg Asparagus
Vitamin B2 0.072mg 0.141mg Asparagus
Vitamin B3 0.411mg 0.978mg Asparagus
Vitamin B5 0.274mg 0.274mg
Vitamin B6 0.18mg 0.091mg Turnip greens
Vitamin K 367.6µg 41.6µg Turnip greens
Folate 118µg 52µg Turnip greens
Choline 0.3mg 16mg Asparagus
Saturated Fat 0.053g 0.04g Asparagus
Monounsaturated Fat 0.015g 0g Turnip greens
Polyunsaturated fat 0.091g 0.05g Turnip greens
Tryptophan 0.02mg 0.027mg Asparagus
Threonine 0.063mg 0.084mg Asparagus
Isoleucine 0.059mg 0.075mg Asparagus
Leucine 0.105mg 0.128mg Asparagus
Lysine 0.074mg 0.104mg Asparagus
Methionine 0.026mg 0.031mg Asparagus
Phenylalanine 0.07mg 0.075mg Asparagus
Valine 0.078mg 0.115mg Asparagus
Histidine 0.028mg 0.049mg Asparagus
Fructose 1g Asparagus

Which food is preferable for your diet?

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

People also compare

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
130%
Turnip greens
28%
Asparagus
Minerals Daily Need Coverage Score
26%
Turnip greens
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 1.35g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $4)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Asparagus
Asparagus is lower in Saturated Fat (difference - 0.013g)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.