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  6. Turnip greens vs. Kale

Turnip greens vs. Kale — In-Depth Nutrition Comparison

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Summary of differences between Turnip greens and Kale

  • Turnip greens has more Folate, Copper, Vitamin E , Calcium, and Fiber, however, Kale is higher in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Kale covers your daily need of Vitamin K 375% more than Turnip greens.
  • Turnip greens has 9 times more Folate than Kale. While Turnip greens has 118µg of Folate, Kale has only 13µg.

These are the specific foods used in this comparison Turnip greens, cooked, boiled, drained, without salt and Kale, cooked, boiled, drained, without salt.

Infographic

Turnip greens vs Kale 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
Kale
Kale
Contains more Calcium +90.3%
Contains more Magnesium +22.2%
Contains more Copper +62.2%
Contains more Iron +12.5%
Contains more Potassium +12.3%
Contains less Sodium -20.7%
Contains more Zinc +71.4%
Contains more Manganese +23.4%
Equal in Phosphorus - 28
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%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +90.3%
Contains more Magnesium +22.2%
Contains more Copper +62.2%
Contains more Iron +12.5%
Contains more Potassium +12.3%
Contains less Sodium -20.7%
Contains more Zinc +71.4%
Contains more Manganese +23.4%
Equal in Phosphorus - 28
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
5
:
5
Kale
Kale
Contains more Vitamin E +121.2%
Contains more Vitamin B5 +459.2%
Contains more Vitamin B6 +30.4%
Contains more Folate +807.7%
Contains more Vitamin A +78.6%
Contains more Vitamin C +49.6%
Contains more Vitamin B1 +17.8%
Contains more Vitamin B3 +21.7%
Contains more Vitamin K +122.3%
Equal in Vitamin B2 - 0.07
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin E +121.2%
Contains more Vitamin B5 +459.2%
Contains more Vitamin B6 +30.4%
Contains more Folate +807.7%
Contains more Vitamin A +78.6%
Contains more Vitamin C +49.6%
Contains more Vitamin B1 +17.8%
Contains more Vitamin B3 +21.7%
Contains more Vitamin K +122.3%
Equal in Vitamin B2 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
3
Kale
Kale
Contains more Other +23%
Contains more Protein +66.7%
Contains more Fats +73.9%
Contains more Carbs +29.1%
Equal in Water - 91.2
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Other +23%
Contains more Protein +66.7%
Contains more Fats +73.9%
Contains more Carbs +29.1%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
0
:
3
Kale
Kale
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +112.1%
Equal in Saturated Fat - 0.052
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +112.1%
Equal in Saturated Fat - 0.052

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

All nutrients comparison - raw data values

Nutrient Turnip greens Kale Opinion
Net carbs 0.86g 3.63g Kale
Protein 1.14g 1.9g Kale
Fats 0.23g 0.4g Kale
Carbs 4.36g 5.63g Kale
Calories 20kcal 28kcal Kale
Sugar 0.53g 1.25g Turnip greens
Fiber 3.5g 2g Turnip greens
Calcium 137mg 72mg Turnip greens
Iron 0.8mg 0.9mg Kale
Magnesium 22mg 18mg Turnip greens
Phosphorus 29mg 28mg Turnip greens
Potassium 203mg 228mg Kale
Sodium 29mg 23mg Kale
Zinc 0.14mg 0.24mg Kale
Copper 0.253mg 0.156mg Turnip greens
Manganese 0.337mg 0.416mg Kale
Selenium 0.9µg 0.9µg
Vitamin A 7625IU 13621IU Kale
Vitamin A RAE 381µg 681µg Kale
Vitamin E 1.88mg 0.85mg Turnip greens
Vitamin C 27.4mg 41mg Kale
Vitamin B1 0.045mg 0.053mg Kale
Vitamin B2 0.072mg 0.07mg Turnip greens
Vitamin B3 0.411mg 0.5mg Kale
Vitamin B5 0.274mg 0.049mg Turnip greens
Vitamin B6 0.18mg 0.138mg Turnip greens
Folate 118µg 13µg Turnip greens
Vitamin K 367.6µg 817µg Kale
Tryptophan 0.02mg 0.023mg Kale
Threonine 0.063mg 0.085mg Kale
Isoleucine 0.059mg 0.114mg Kale
Leucine 0.105mg 0.133mg Kale
Lysine 0.074mg 0.114mg Kale
Methionine 0.026mg 0.018mg Turnip greens
Phenylalanine 0.07mg 0.097mg Kale
Valine 0.078mg 0.104mg Kale
Histidine 0.028mg 0.04mg Kale
Saturated Fat 0.053g 0.052g Kale
Monounsaturated Fat 0.015g 0.03g Kale
Polyunsaturated fat 0.091g 0.193g Kale

Which food is preferable for your diet?

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

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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
258%
Kale
Minerals Daily Need Coverage Score
26%
Turnip greens
22%
Kale

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.001g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.