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  6. Turnip greens vs. Nopales

Turnip greens vs. Nopales — In-Depth Nutrition Comparison

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Important differences between turnip greens and nopales

  • Turnip greens has more vitamin K, vitamin A, folate, copper, vitamin C, vitamin E, vitamin B6, and fiber; however, nopales have more magnesium and manganese.
  • Turnip greens's daily need coverage for vitamin K is 302% more.

The food varieties used in the comparison are Turnip greens, cooked, boiled, drained, without salt and Nopales, raw.

Infographic

Turnip greens vs Nopales 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 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
Contains more IronIron +35.6%
Contains more CopperCopper +386.5%
Contains more PhosphorusPhosphorus +81.3%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +19.7%
Contains more PotassiumPotassium +26.6%
Contains more ZincZinc +78.6%
Contains less SodiumSodium -27.6%
Contains more ManganeseManganese +35.6%

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 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
Contains more Vitamin CVitamin C +194.6%
Contains more Vitamin AVitamin A +1556.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +75.6%
Contains more Vitamin B5Vitamin B5 +64.1%
Contains more Vitamin B6Vitamin B6 +157.1%
Contains more Vitamin KVitamin K +6835.8%
Contains more FolateFolate +3833.3%
Contains more CholineCholine +2333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Nopales DV% diff.
Vitamin K 367.6µg 5.3µg 302%
Vitamin A 381µg 23µg 40%
Folate 118µg 3µg 29%
Copper 0.253mg 0.052mg 22%
Vitamin C 27.4mg 9.3mg 20%
Vitamin E 1.88mg 0mg 13%
Vitamin B6 0.18mg 0.07mg 8%
Magnesium 22mg 52mg 7%
Manganese 0.337mg 0.457mg 5%
Fiber 3.5g 2.2g 5%
Vitamin B1 0.045mg 0.012mg 3%
Calcium 137mg 164mg 3%
Iron 0.8mg 0.59mg 3%
Vitamin B2 0.072mg 0.041mg 2%
Potassium 203mg 257mg 2%
Phosphorus 29mg 16mg 2%
Vitamin B5 0.274mg 0.167mg 2%
Zinc 0.14mg 0.25mg 1%
Choline 0.3mg 7.3mg 1%
Calories 20kcal 16kcal 0%
Protein 1.14g 1.32g 0%
Fats 0.23g 0.09g 0%
Carbs 4.36g 3.33g 0%
Net carbs 0.86g 1.13g N/A
Sugar 0.53g 1.15g N/A
Sodium 29mg 21mg 0%
Selenium 0.9µg 0.7µg 0%
Vitamin B3 0.411mg 0.41mg 0%
Saturated fat 0.053g 0.016g 0%
Monounsaturated fat 0.015g 0.018g 0%
Polyunsaturated fat 0.091g 0.05g 0%
Tryptophan 0.02mg 0.014mg 0%
Threonine 0.063mg 0.04mg 0%
Isoleucine 0.059mg 0.049mg 0%
Leucine 0.105mg 0.077mg 0%
Lysine 0.074mg 0.059mg 0%
Methionine 0.026mg 0.015mg 0%
Phenylalanine 0.07mg 0.049mg 0%
Valine 0.078mg 0.059mg 0%
Histidine 0.028mg 0.025mg 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% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more FatsFats +155.6%
Contains more CarbsCarbs +30.9%
Contains more ProteinProtein +15.8%
~equal in Water ~94.12g
~equal in Other ~1.14g

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
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +82%
Contains less Sat. FatSaturated fat -69.8%
Contains more Mono. FatMonounsaturated fat +20%

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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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.