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Turnip greens vs. Mustard Greens — Health Impact and Nutrition Comparison

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on October 25, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Turnip greens
vs
Mustard Greens

Summary

In a few words, mustard and turnip greens belong to the same family but different genera.

Raw mustard greens are slightly richer in protein and minerals. Mustard greens are also more alkaline-forming. Raw turnip greens are higher in vitamins and carbohydrates due to net carbs.

Table of contents

  1. Introduction
    1. Classification
      1. Taste and Use
      2. Nutrition
        1. Macronutrients and Calories
          1. Calories
          2. Carbohydrates
          3. Protein and Fats
        2. Vitamins
          1. Minerals
            1. Acidity
            2. Health Impact
              1. Health Benefits
                1. Cardiovascular Health
                2. Diabetes
                3. Cancer
            3. References

              Introduction

              Mustard greens are the leaves of the mustard plant, while turnip greens are the leaves of turnips. This article will compare the two greens to see what they share in common and what sets them apart, with a particular focus on nutrition and health impact.

              Classification

              Mustard and turnip greens share a lot of similarities as the two belong to the same botanical family - Brassica. However, each has its own genus. Mustard greens belong to the juncea genus, while turnips form the rapa genus.

              Mustard greens are also known as curly mustard, Indian or Chinese mustard, mustard spinach, leaf mustard, and vegetable mustard.

              Turnip greens are also referred to as turnip tops.

              Taste and Use

              The two greens taste alike; however, mustard greens are more peppery and spicy, whereas turnip greens have a milder flavor.

              Mustard greens are more popular in Asian cuisines, while turnip greens are more commonly used in North America. The two vegetables can be interchangeably used in dishes.

              Nutrition

              Cooking greens can considerably change their nutritional properties. In this article, we will compare mustard and turnip greens in their raw forms (1, 2).

              Macronutrients and Calories

              The two greens are very similar in their overall macronutrient compositions, with turnip greens being only slightly denser in nutrients. Mustard greens consist of 91% water, and turnip greens consist of 90%.

              One average serving size of these vegetables per person is one cup of chopped greens weighing 55 to 56g.

              Calories

              Greens are very low-calorie foods. Turnip greens are only slightly higher in calories, providing 5 more calories per 100g serving.

              Carbohydrates

              Raw turnip greens are 53% higher in carbohydrates than raw mustard greens. However, the two greens provide the same amount of dietary fiber. Turnip greens are higher in net carbs.

              Protein and Fats

              While greens are not the best source of protein, mustard greens are two times richer in protein compared to turnip greens.

              Mustard and turnip greens do not contain notable amounts of fat.

              Vitamins

              Raw turnip greens are overall richer in vitamins compared to raw mustard greens.

              Turnip greens are 16 times higher in folate and 4 times higher in vitamin A. Turnip greens are also a better source of vitamins E, B5, and B6.

              Mustard greens are, however, richer in vitamins C, B1, and B3.

              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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
              Contains more Vitamin B2Vitamin B2 +14.3%
              Contains more Vitamin B5Vitamin B5 +128.3%
              Contains more Vitamin B6Vitamin B6 +83.7%
              Contains more FolateFolate +1211.1%
              Contains more Vitamin AVitamin A +62.2%
              Contains more Vitamin KVitamin K +61.2%
              Contains more CholineCholine +33.3%
              ~equal in Vitamin C ~25.3mg
              ~equal in Vitamin E ~1.78mg
              ~equal in Vitamin D ~0µg
              ~equal in Vitamin B1 ~0.041mg
              ~equal in Vitamin B3 ~0.433mg
              ~equal in Vitamin B12 ~0µg

              Minerals

              Inversely, raw mustard greens are a better source of minerals than turnip greens.

              Mustard greens contain higher levels of iron, phosphorus, zinc, and potassium and a lower level of sodium.

              On the other hand, turnip greens are richer in copper and calcium.

              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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
              Contains more MagnesiumMagnesium +69.2%
              Contains more CalciumCalcium +16.1%
              Contains more PotassiumPotassium +25.3%
              Contains more CopperCopper +73.3%
              Contains more ManganeseManganese +∞%
              Contains more SeleniumSelenium +50%
              Contains more ZincZinc +57.1%
              Contains more PhosphorusPhosphorus +44.8%
              Contains less SodiumSodium -69%
              ~equal in Iron ~0.87mg

              Acidity

              Mustard greens and turnip greens have PRAL values of -6.8 and -3.6, respectively. This shows us that mustard greens are significantly more alkaline-forming compared to turnip greens.

              Health Impact

              Health Benefits

              Green leafy vegetables are famous for their health-beneficial qualities. Here, we will look at the scientific evidence backing up these claims.

              Cardiovascular Health

              Leafy green vegetables, including mustard and turnip greens, have been studied to lower the incidence of cardiovascular disease (3).

              The nitrate found in leafy greens can help relax vascular smooth muscle tissue, increasing regional blood flow and decreasing the risk of thrombosis (4).

              Diabetes

              Chemical compounds found in mustard greens have been researched to help lessen the damage caused by oxidative stress involved in diabetes (5).

              Mustard greens decoction can help decrease blood sugar levels in type 2 diabetes patients compared to metformin alone (6).

              The aqueous extract of turnip leaves has also been found to decrease blood sugar levels in diabetic rats (7).

              Overall, a higher intake of leafy green vegetables has been associated with a decreased risk of developing type 2 diabetes (8, 9). This may be largely due to the high dietary fiber content.

              Cancer

              Green leafy vegetables are abundant in phytochemicals that can help prevent cancerous growth.

              Research has found probable evidence that foods high in dietary fiber can decrease the risk of breast cancer (10).

              Mustard leaves have been studied to have anti-cancer activities against colon and lung cancers (11).

              Turnip leaves have been found to have to reduce the risk of cancer effectively due to a high content of a chemical compound called glucosinolates (12).

              References

              1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
              2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170061/nutrients
              3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8756059/
              4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986475/
              5. https://pubmed.ncbi.nlm.nih.gov/12887153/
              6. https://www.herdin.ph/index.php?view=research&cid=70244
              7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4418064/
              8. https://www.bmj.com/content/341/bmj.c4229
              9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4718092/
              10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5348370/
              11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5318672/
              12. https://www.frontiersin.org/articles/10.3389/fnut.2021.721733/full
              Article author photo Victoria Mazmanyan
              Education: General Medicine at YSMU
              Last updated: October 25, 2022
              Medically reviewed by Igor Bussel

              Infographic

              Turnip greens vs Mustard Greens infographic
              Infographic link

              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% 92%
              Protein: 2.56 g
              Fats: 0.47 g
              Carbs: 4.51 g
              Water: 91.78 g
              Other: 0.68 g
              Contains more OtherOther +57.4%
              Contains more ProteinProtein +124.6%
              Contains more FatsFats +104.3%
              ~equal in Carbs ~4.51g
              ~equal in Water ~91.78g

              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
              7% 65% 27%
              Saturated Fat: Sat. Fat 0.012 g
              Monounsaturated Fat: Mono. Fat 0.11 g
              Polyunsaturated fat: Poly. Fat 0.046 g
              Contains more Poly. FatPolyunsaturated fat +97.8%
              Contains less Sat. FatSaturated Fat -77.4%
              Contains more Mono. FatMonounsaturated Fat +633.3%

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

              All nutrients comparison - raw data values

              Nutrient Turnip greens Mustard Greens Opinion
              Calories 20kcal 26kcal Mustard Greens
              Protein 1.14g 2.56g Mustard Greens
              Fats 0.23g 0.47g Mustard Greens
              Vitamin C 27.4mg 25.3mg Turnip greens
              Net carbs 0.86g 2.51g Mustard Greens
              Carbs 4.36g 4.51g Mustard Greens
              Magnesium 22mg 13mg Turnip greens
              Calcium 137mg 118mg Turnip greens
              Potassium 203mg 162mg Turnip greens
              Iron 0.8mg 0.87mg Mustard Greens
              Sugar 0.53g 1.41g Turnip greens
              Fiber 3.5g 2g Turnip greens
              Copper 0.253mg 0.146mg Turnip greens
              Zinc 0.14mg 0.22mg Mustard Greens
              Phosphorus 29mg 42mg Mustard Greens
              Sodium 29mg 9mg Mustard Greens
              Vitamin A 7625IU 12370IU Mustard Greens
              Vitamin A 381µg 618µg Mustard Greens
              Vitamin E 1.88mg 1.78mg Turnip greens
              Manganese 0.337mg Turnip greens
              Selenium 0.9µg 0.6µg Turnip greens
              Vitamin B1 0.045mg 0.041mg Turnip greens
              Vitamin B2 0.072mg 0.063mg Turnip greens
              Vitamin B3 0.411mg 0.433mg Mustard Greens
              Vitamin B5 0.274mg 0.12mg Turnip greens
              Vitamin B6 0.18mg 0.098mg Turnip greens
              Vitamin K 367.6µg 592.7µg Mustard Greens
              Folate 118µg 9µg Turnip greens
              Choline 0.3mg 0.4mg Mustard Greens
              Saturated Fat 0.053g 0.012g Mustard Greens
              Monounsaturated Fat 0.015g 0.11g Mustard Greens
              Polyunsaturated fat 0.091g 0.046g Turnip greens
              Tryptophan 0.02mg Turnip greens
              Threonine 0.063mg Turnip greens
              Isoleucine 0.059mg Turnip greens
              Leucine 0.105mg Turnip greens
              Lysine 0.074mg Turnip greens
              Methionine 0.026mg Turnip greens
              Phenylalanine 0.07mg Turnip greens
              Valine 0.078mg Turnip greens
              Histidine 0.028mg Turnip greens

              Which food is preferable for your diet?

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

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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
              130%
              Turnip greens
              186%
              Mustard Greens
              Minerals Daily Need Coverage Score
              26%
              Turnip greens
              17%
              Mustard Greens

              Comparison summary

              Which food is lower in Sugar?
              Turnip greens
              Turnip greens is lower in Sugar (difference - 0.88g)
              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 - $1.4)
              Which food is richer in minerals?
              Turnip greens
              Turnip greens is relatively richer in minerals
              Which food contains less Sodium?
              Mustard Greens
              Mustard Greens contains less Sodium (difference - 20mg)
              Which food is lower in Saturated Fat?
              Mustard Greens
              Mustard Greens is lower in Saturated Fat (difference - 0.041g)
              Which food contains less Cholesterol?
              ?
              The foods are relatively equal in Cholesterol (0 mg)
              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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.