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  6. Turnip greens vs. Lotus root

Turnip greens vs. Lotus root — In-Depth Nutrition Comparison

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Summary of differences between turnip greens and lotus root

  • Turnip greens has more vitamin A, folate, and calcium; however, lotus root is higher in vitamin C, vitamin B2, potassium, phosphorus, vitamin B1, vitamin B6, and fiber.
  • Turnip greens covers your daily need for vitamin A, 153% more than lotus root.
  • Turnip greens has 9 times more folate than lotus root. While turnip greens has 118µg of folate, lotus root has only 13µg.

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

Infographic

Turnip greens vs Lotus root 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 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Contains more CalciumCalcium +204.4%
Contains less SodiumSodium -27.5%
Contains more ManganeseManganese +29.1%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +173.9%
Contains more IronIron +45%
Contains more ZincZinc +178.6%
Contains more PhosphorusPhosphorus +244.8%
~equal in Magnesium ~23mg
~equal in Copper ~0.257mg

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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +807.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60.6%
Contains more Vitamin B1Vitamin B1 +255.6%
Contains more Vitamin B2Vitamin B2 +205.6%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B6Vitamin B6 +43.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Lotus root DV% diff.
Vitamin K 367.6µg 306%
Vitamin A 381µg 0µg 42%
Folate 118µg 13µg 26%
Vitamin C 27.4mg 44mg 18%
Vitamin E 1.88mg 13%
Vitamin B2 0.072mg 0.22mg 11%
Vitamin B1 0.045mg 0.16mg 10%
Potassium 203mg 556mg 10%
Phosphorus 29mg 100mg 10%
Calcium 137mg 45mg 9%
Vitamin B6 0.18mg 0.258mg 6%
Fiber 3.5g 4.9g 6%
Iron 0.8mg 1.16mg 5%
Carbs 4.36g 17.23g 4%
Protein 1.14g 2.6g 3%
Manganese 0.337mg 0.261mg 3%
Calories 20kcal 74kcal 3%
Vitamin B5 0.274mg 0.377mg 2%
Zinc 0.14mg 0.39mg 2%
Fats 0.23g 0.1g 0%
Net carbs 0.86g 12.33g N/A
Magnesium 22mg 23mg 0%
Sugar 0.53g N/A
Copper 0.253mg 0.257mg 0%
Sodium 29mg 40mg 0%
Selenium 0.9µg 0.7µg 0%
Vitamin B3 0.411mg 0.4mg 0%
Saturated fat 0.053g 0.03g 0%
Choline 0.3mg 0%
Monounsaturated fat 0.015g 0.02g 0%
Polyunsaturated fat 0.091g 0.02g 0%
Tryptophan 0.02mg 0.02mg 0%
Threonine 0.063mg 0.051mg 0%
Isoleucine 0.059mg 0.054mg 0%
Leucine 0.105mg 0.069mg 0%
Lysine 0.074mg 0.094mg 0%
Methionine 0.026mg 0.022mg 0%
Phenylalanine 0.07mg 0.047mg 0%
Valine 0.078mg 0.055mg 0%
Histidine 0.028mg 0.038mg 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% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more FatsFats +130%
Contains more WaterWater +17.8%
Contains more ProteinProtein +128.1%
Contains more CarbsCarbs +295.2%
~equal in Other ~0.97g

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
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains more Poly. FatPolyunsaturated fat +355%
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +33.3%

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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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.