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  6. Turnip greens vs. Nori

Turnip greens vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between Turnip greens and Nori

  • Turnip greens is higher in Vitamin K, Vitamin A RAE, Fiber, and Calcium, yet Nori is higher in Vitamin B2, Manganese, Vitamin C, Iron, Zinc, and Folate.
  • Turnip greens covers your daily Vitamin K needs 303% more than Nori.
  • Turnip greens contains 12 times more Fiber than Nori. While Turnip greens contains 3.5g of Fiber, Nori contains only 0.3g.

Food varieties used in this article are Turnip greens, cooked, boiled, drained, without salt and Seaweed, laver, raw.

Infographic

Turnip greens vs Nori infographic
Infographic link

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.
Turnip greens
Turnip greens
4
:
6
Nori
Nori
Contains more Calcium +95.7%
Contains more Magnesium +1000%
Contains less Sodium -39.6%
Contains more Selenium +28.6%
Contains more Iron +125%
Contains more Phosphorus +100%
Contains more Potassium +75.4%
Contains more Zinc +650%
Contains more Manganese +193.2%
Equal in Copper - 0.264
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Calcium +95.7%
Contains more Magnesium +1000%
Contains less Sodium -39.6%
Contains more Selenium +28.6%
Contains more Iron +125%
Contains more Phosphorus +100%
Contains more Potassium +75.4%
Contains more Zinc +650%
Contains more Manganese +193.2%
Equal in Copper - 0.264

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.
Turnip greens
Turnip greens
4
:
6
Nori
Nori
Contains more Vitamin A +46.6%
Contains more Vitamin E +88%
Contains more Vitamin B6 +13.2%
Contains more Vitamin K +9090%
Contains more Vitamin C +42.3%
Contains more Vitamin B1 +117.8%
Contains more Vitamin B2 +519.4%
Contains more Vitamin B3 +257.7%
Contains more Vitamin B5 +90.1%
Contains more Folate +23.7%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin A +46.6%
Contains more Vitamin E +88%
Contains more Vitamin B6 +13.2%
Contains more Vitamin K +9090%
Contains more Vitamin C +42.3%
Contains more Vitamin B1 +117.8%
Contains more Vitamin B2 +519.4%
Contains more Vitamin B3 +257.7%
Contains more Vitamin B5 +90.1%
Contains more Folate +23.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
1
:
4
Nori
Nori
Contains more Protein +409.6%
Contains more Fats +21.7%
Contains more Carbs +17.2%
Contains more Other +252.3%
Equal in Water - 85.03
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Protein +409.6%
Contains more Fats +21.7%
Contains more Carbs +17.2%
Contains more Other +252.3%
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
1
:
2
Nori
Nori
Contains less Saturated Fat -13.1%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +20.9%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -13.1%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +20.9%

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

All nutrients comparison - raw data values

Nutrient Turnip greens Nori Opinion
Net carbs 0.86g 4.81g Nori
Protein 1.14g 5.81g Nori
Fats 0.23g 0.28g Nori
Carbs 4.36g 5.11g Nori
Calories 20kcal 35kcal Nori
Sugar 0.53g 0.49g Nori
Fiber 3.5g 0.3g Turnip greens
Calcium 137mg 70mg Turnip greens
Iron 0.8mg 1.8mg Nori
Magnesium 22mg 2mg Turnip greens
Phosphorus 29mg 58mg Nori
Potassium 203mg 356mg Nori
Sodium 29mg 48mg Turnip greens
Zinc 0.14mg 1.05mg Nori
Copper 0.253mg 0.264mg Nori
Manganese 0.337mg 0.988mg Nori
Selenium 0.9µg 0.7µg Turnip greens
Vitamin A 7625IU 5202IU Turnip greens
Vitamin A RAE 381µg 260µg Turnip greens
Vitamin E 1.88mg 1mg Turnip greens
Vitamin C 27.4mg 39mg Nori
Vitamin B1 0.045mg 0.098mg Nori
Vitamin B2 0.072mg 0.446mg Nori
Vitamin B3 0.411mg 1.47mg Nori
Vitamin B5 0.274mg 0.521mg Nori
Vitamin B6 0.18mg 0.159mg Turnip greens
Folate 118µg 146µg Nori
Vitamin K 367.6µg 4µg Turnip greens
Tryptophan 0.02mg 0.043mg Nori
Threonine 0.063mg 0.232mg Nori
Isoleucine 0.059mg 0.259mg Nori
Leucine 0.105mg 0.501mg Nori
Lysine 0.074mg 0.222mg Nori
Methionine 0.026mg 0.145mg Nori
Phenylalanine 0.07mg 0.273mg Nori
Valine 0.078mg 0.402mg Nori
Histidine 0.028mg 0.14mg Nori
Saturated Fat 0.053g 0.061g Turnip greens
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.015g 0.025g Nori
Polyunsaturated fat 0.091g 0.11g Nori

Which food is preferable for your diet?

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

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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
141%
Turnip greens
67%
Nori
Minerals Daily Need Coverage Score
26%
Turnip greens
40%
Nori

Comparison summary

Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.008g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.04g)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.