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  6. Turnip greens vs. Hearts of palm

Turnip greens vs. Hearts of palm — In-Depth Nutrition Comparison

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Significant differences between turnip greens and hearts of palm

  • Turnip greens has more vitamin A, vitamin C, folate, copper, vitamin B6, and calcium; however, hearts of palm are richer in manganese, iron, and zinc.
  • Turnip greens covers your daily vitamin A needs 153% more than hearts of palm.
  • Hearts of palm have 8 times less vitamin B6 than turnip greens. Turnip greens has 0.18mg of vitamin B6, while hearts of palm have 0.022mg.
  • Turnip greens contains less sodium.

Specific food types used in this comparison are Turnip greens, cooked, boiled, drained, without salt and Hearts of palm, canned.

Infographic

Turnip greens vs Hearts of palm 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more CalciumCalcium +136.2%
Contains more PotassiumPotassium +14.7%
Contains more CopperCopper +90.2%
Contains less SodiumSodium -93.2%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +72.7%
Contains more IronIron +291.3%
Contains more ZincZinc +721.4%
Contains more PhosphorusPhosphorus +124.1%
Contains more ManganeseManganese +313.6%

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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +246.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +309.1%
Contains more Vitamin B2Vitamin B2 +26.3%
Contains more Vitamin B5Vitamin B5 +117.5%
Contains more Vitamin B6Vitamin B6 +718.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +202.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Hearts of palm DV% diff.
Vitamin K 367.6µg 306%
Manganese 0.337mg 1.394mg 46%
Vitamin A 381µg 0µg 42%
Iron 0.8mg 3.13mg 29%
Vitamin C 27.4mg 7.9mg 22%
Folate 118µg 39µg 20%
Sodium 29mg 426mg 17%
Vitamin E 1.88mg 13%
Copper 0.253mg 0.133mg 13%
Vitamin B6 0.18mg 0.022mg 12%
Zinc 0.14mg 1.15mg 9%
Calcium 137mg 58mg 8%
Phosphorus 29mg 65mg 5%
Fiber 3.5g 2.4g 4%
Magnesium 22mg 38mg 4%
Protein 1.14g 2.52g 3%
Vitamin B1 0.045mg 0.011mg 3%
Vitamin B5 0.274mg 0.126mg 3%
Potassium 203mg 177mg 1%
Polyunsaturated fat 0.091g 0.202g 1%
Fats 0.23g 0.62g 1%
Vitamin B2 0.072mg 0.057mg 1%
Calories 20kcal 28kcal 0%
Carbs 4.36g 4.62g 0%
Net carbs 0.86g 2.22g N/A
Sugar 0.53g N/A
Selenium 0.9µg 0.7µg 0%
Vitamin B3 0.411mg 0.437mg 0%
Choline 0.3mg 0%
Saturated fat 0.053g 0.13g 0%
Monounsaturated fat 0.015g 0.103g 0%
Tryptophan 0.02mg 0.023mg 0%
Threonine 0.063mg 0.097mg 0%
Isoleucine 0.059mg 0.101mg 0%
Leucine 0.105mg 0.169mg 0%
Lysine 0.074mg 0.091mg 0%
Methionine 0.026mg 0.042mg 0%
Phenylalanine 0.07mg 0.098mg 0%
Valine 0.078mg 0.114mg 0%
Histidine 0.028mg 0.055mg 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
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more ProteinProtein +121.1%
Contains more FatsFats +169.6%
Contains more OtherOther +90.7%
~equal in Carbs ~4.62g
~equal in Water ~90.2g

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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -59.2%
Contains more Mono. FatMonounsaturated fat +586.7%
Contains more Poly. FatPolyunsaturated fat +122%

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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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.