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  6. Turnip greens vs. Gourd

Turnip greens vs. Gourd — In-Depth Nutrition Comparison

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What are the differences between turnip greens and gourd?

  • Turnip greens is higher in vitamin A, folate, copper, vitamin C, fiber, manganese, calcium, vitamin B6, and iron; however, gourd is richer in zinc.
  • Turnip greens's daily need coverage for vitamin A is 152% more.
  • Gourd contains 20 times less folate than turnip greens. Turnip greens contains 118µg of folate, while gourd contains 6µg.

We used Turnip greens, cooked, boiled, drained, without salt and Gourd, white-flowered (calabash), raw types in this article.

Infographic

Turnip greens vs Gourd infographic
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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%
Gourd
Gourd
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +426.9%
Contains more PotassiumPotassium +35.3%
Contains more IronIron +300%
Contains more CopperCopper +873.1%
Contains more PhosphorusPhosphorus +123.1%
Contains more ManganeseManganese +410.6%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +400%
Contains less SodiumSodium -93.1%

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%
Gourd
Gourd
0
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 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +171.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin B2Vitamin B2 +227.3%
Contains more Vitamin B3Vitamin B3 +28.4%
Contains more Vitamin B5Vitamin B5 +80.3%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1866.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Gourd DV% diff.
Vitamin K 367.6µg 306%
Vitamin A 381µg 42%
Folate 118µg 6µg 28%
Copper 0.253mg 0.026mg 25%
Vitamin C 27.4mg 10.1mg 19%
Vitamin E 1.88mg 13%
Manganese 0.337mg 0.066mg 12%
Fiber 3.5g 0.5g 12%
Calcium 137mg 26mg 11%
Vitamin B6 0.18mg 0.04mg 11%
Iron 0.8mg 0.2mg 8%
Zinc 0.14mg 0.7mg 5%
Vitamin B2 0.072mg 0.022mg 4%
Magnesium 22mg 11mg 3%
Potassium 203mg 150mg 2%
Vitamin B5 0.274mg 0.152mg 2%
Phosphorus 29mg 13mg 2%
Protein 1.14g 0.62g 1%
Vitamin B1 0.045mg 0.029mg 1%
Selenium 0.9µg 0.2µg 1%
Sodium 29mg 2mg 1%
Polyunsaturated fat 0.091g 0.009g 1%
Vitamin B3 0.411mg 0.32mg 1%
Calories 20kcal 14kcal 0%
Fats 0.23g 0.02g 0%
Carbs 4.36g 3.39g 0%
Net carbs 0.86g 2.89g N/A
Sugar 0.53g N/A
Choline 0.3mg 0%
Saturated fat 0.053g 0.002g 0%
Monounsaturated fat 0.015g 0.004g 0%
Tryptophan 0.02mg 0.003mg 0%
Threonine 0.063mg 0.018mg 0%
Isoleucine 0.059mg 0.033mg 0%
Leucine 0.105mg 0.036mg 0%
Lysine 0.074mg 0.021mg 0%
Methionine 0.026mg 0.004mg 0%
Phenylalanine 0.07mg 0.015mg 0%
Valine 0.078mg 0.027mg 0%
Histidine 0.028mg 0.004mg 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
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Contains more ProteinProtein +83.9%
Contains more FatsFats +1050%
Contains more CarbsCarbs +28.6%
Contains more OtherOther +148.8%
~equal in Water ~95.54g

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
Gourd
Gourd
1
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 g
Contains more Mono. FatMonounsaturated fat +275%
Contains more Poly. FatPolyunsaturated fat +911.1%
Contains less Sat. FatSaturated fat -96.2%

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. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.