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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 K, Folate, Vitamin A RAE, and Copper, however, Mustard Greens Raw are richer in Vitamin C, Iron, and Potassium.
  • Daily need coverage for Vitamin K from 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.
Contains more Calcium +19.1%
Contains more Copper +53.3%
Contains more Iron +105%
Contains more Magnesium +45.5%
Contains more Phosphorus +100%
Contains more Potassium +89.2%
Contains less Sodium -31%
Contains more Zinc +78.6%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Calcium +19.1%
Contains more Copper +53.3%
Contains more Iron +105%
Contains more Magnesium +45.5%
Contains more Phosphorus +100%
Contains more Potassium +89.2%
Contains less Sodium -31%
Contains more Zinc +78.6%
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.
:
Contains more Vitamin A +152.1%
Contains more Vitamin B5 +30.5%
Contains more Folate +883.3%
Contains more Vitamin K +42.8%
Contains more Vitamin C +155.5%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B2 +52.8%
Contains more Vitamin B3 +94.6%
Contains more Choline +66.7%
Equal in Vitamin E - 2.01
Equal in Vitamin B6 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 1% 920%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 1% 644%
Contains more Vitamin A +152.1%
Contains more Vitamin B5 +30.5%
Contains more Folate +883.3%
Contains more Vitamin K +42.8%
Contains more Vitamin C +155.5%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B2 +52.8%
Contains more Vitamin B3 +94.6%
Contains more Choline +66.7%
Equal in Vitamin E - 2.01
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +150.9%
Contains more Fats +82.6%
Contains more Other +26.2%
Equal in Carbs - 4.67
Equal in Water - 90.7
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 Protein +150.9%
Contains more Fats +82.6%
Contains more Other +26.2%
Equal in Carbs - 4.67
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +139.5%
Contains less Saturated Fat -81.1%
Contains more Monounsaturated Fat +513.3%
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +139.5%
Contains less Saturated Fat -81.1%
Contains more Monounsaturated Fat +513.3%

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

All nutrients comparison - raw data values

Nutrient Turnip greens Mustard Greens Raw Opinion
Net carbs 0.86g 1.47g Mustard Greens Raw
Protein 1.14g 2.86g Mustard Greens Raw
Fats 0.23g 0.42g Mustard Greens Raw
Carbs 4.36g 4.67g Mustard Greens Raw
Calories 20kcal 27kcal Mustard Greens Raw
Sugar 0.53g 1.32g Turnip greens
Fiber 3.5g 3.2g Turnip greens
Calcium 137mg 115mg Turnip greens
Iron 0.8mg 1.64mg Mustard Greens Raw
Magnesium 22mg 32mg Mustard Greens Raw
Phosphorus 29mg 58mg Mustard Greens Raw
Potassium 203mg 384mg Mustard Greens Raw
Sodium 29mg 20mg Mustard Greens Raw
Zinc 0.14mg 0.25mg Mustard Greens Raw
Copper 0.253mg 0.165mg Turnip greens
Manganese 0.337mg Turnip greens
Selenium 0.9µg 0.9µg
Vitamin A 7625IU 3024IU Turnip greens
Vitamin A RAE 381µg 151µg Turnip greens
Vitamin E 1.88mg 2.01mg Mustard Greens Raw
Vitamin C 27.4mg 70mg Mustard Greens Raw
Vitamin B1 0.045mg 0.08mg Mustard Greens Raw
Vitamin B2 0.072mg 0.11mg Mustard Greens Raw
Vitamin B3 0.411mg 0.8mg Mustard Greens Raw
Vitamin B5 0.274mg 0.21mg Turnip greens
Vitamin B6 0.18mg 0.18mg
Folate 118µg 12µg Turnip greens
Choline 0.3mg 0.5mg Mustard Greens Raw
Vitamin K 367.6µg 257.5µg 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
Saturated Fat 0.053g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.015g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.091g 0.038g Turnip greens

Which food is preferable for your diet?

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

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
94%
Mustard Greens Raw
Minerals Daily Need Coverage Score
26%
Turnip greens
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.79g)
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 contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.043g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.