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  6. Turnip greens vs. Mustard Greens Raw

Turnip greens vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are turnip greens and mustard Greens Raw different?

  • Turnip greens is higher in vitamin A, vitamin K, folate, and copper; however, mustard Greens Raw are richer in vitamin C, iron, and potassium.
  • Daily need coverage for vitamin A for turnip greens is 92% higher.
  • Turnip greens contains 10 times more folate than mustard Greens Raw. While turnip greens contains 118µg of folate, mustard Greens Raw contain only 12µg.

Turnip greens, cooked, boiled, drained, without salt and Mustard greens, raw are the varieties used in this article.

Infographic

Turnip greens vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CalciumCalcium +19.1%
Contains more CopperCopper +53.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +89.2%
Contains more IronIron +105%
Contains more ZincZinc +78.6%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -31%
~equal in Selenium ~0.9µg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +152.3%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more Vitamin KVitamin K +42.8%
Contains more FolateFolate +883.3%
Contains more Vitamin CVitamin C +155.5%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B2Vitamin B2 +52.8%
Contains more Vitamin B3Vitamin B3 +94.6%
Contains more CholineCholine +66.7%
~equal in Vitamin E ~2.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Mustard Greens Raw DV% diff.
Vitamin K 367.6µg 257.5µg 92%
Vitamin C 27.4mg 70mg 47%
Folate 118µg 12µg 27%
Vitamin A 381µg 151µg 26%
Manganese 0.337mg 15%
Iron 0.8mg 1.64mg 11%
Copper 0.253mg 0.165mg 10%
Potassium 203mg 384mg 5%
Phosphorus 29mg 58mg 4%
Protein 1.14g 2.86g 3%
Vitamin B2 0.072mg 0.11mg 3%
Vitamin B1 0.045mg 0.08mg 3%
Magnesium 22mg 32mg 2%
Calcium 137mg 115mg 2%
Vitamin B3 0.411mg 0.8mg 2%
Fiber 3.5g 3.2g 1%
Zinc 0.14mg 0.25mg 1%
Vitamin B5 0.274mg 0.21mg 1%
Vitamin E 1.88mg 2.01mg 1%
Calories 20kcal 27kcal 0%
Fats 0.23g 0.42g 0%
Carbs 4.36g 4.67g 0%
Net carbs 0.86g 1.47g N/A
Sugar 0.53g 1.32g N/A
Sodium 29mg 20mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B6 0.18mg 0.18mg 0%
Choline 0.3mg 0.5mg 0%
Saturated fat 0.053g 0.01g 0%
Monounsaturated fat 0.015g 0.092g 0%
Polyunsaturated fat 0.091g 0.038g 0%
Tryptophan 0.02mg 0%
Threonine 0.063mg 0%
Isoleucine 0.059mg 0%
Leucine 0.105mg 0%
Lysine 0.074mg 0%
Methionine 0.026mg 0%
Phenylalanine 0.07mg 0%
Valine 0.078mg 0%
Histidine 0.028mg 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +150.9%
Contains more FatsFats +82.6%
Contains more OtherOther +26.2%
~equal in Carbs ~4.67g
~equal in Water ~90.7g

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +139.5%
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +513.3%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.