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Turnip greens vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between turnip greens and potatoes

  • Turnip greens has more vitamin K, vitamin A, folate, vitamin C, copper, vitamin E, and calcium; however, potatoes are higher in vitamin B6, potassium, and vitamin B3.
  • Turnip greens covers your daily need for vitamin K, 305% more than potatoes.
  • Turnip greens has 381 times more vitamin A than potatoes. While turnip greens has 381µg of vitamin A, potatoes have only 1µg.

These are the specific foods used in this comparison Turnip greens, cooked, boiled, drained, without salt and Potatoes, baked, flesh and skin, without salt.

Infographic

Turnip greens vs Potato 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%
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +813.3%
Contains more CopperCopper +114.4%
Contains more ManganeseManganese +53.9%
Contains more SeleniumSelenium +125%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +163.5%
Contains more IronIron +35%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +141.4%
Contains less SodiumSodium -65.5%

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%
Potato
5
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin CVitamin C +185.4%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +18280%
Contains more FolateFolate +321.4%
Contains more Vitamin B1Vitamin B1 +42.2%
Contains more Vitamin B3Vitamin B3 +243.1%
Contains more Vitamin B5Vitamin B5 +37.2%
Contains more Vitamin B6Vitamin B6 +72.8%
Contains more CholineCholine +4833.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +76.9%
Contains more WaterWater +24.4%
Contains more ProteinProtein +119.3%
Contains more CarbsCarbs +385.1%
Contains more OtherOther +24.3%

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +59.6%
Contains less Sat. FatSaturated fat -35.8%

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 Potato
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 Potato DV% diff.
Vitamin K 367.6µg 2µg 305%
Vitamin A 381µg 1µg 42%
Folate 118µg 28µg 23%
Vitamin C 27.4mg 9.6mg 20%
Copper 0.253mg 0.118mg 15%
Calcium 137mg 15mg 12%
Vitamin E 1.88mg 0.04mg 12%
Vitamin B6 0.18mg 0.311mg 10%
Potassium 203mg 535mg 10%
Starch 17.27g 7%
Phosphorus 29mg 70mg 6%
Carbs 4.36g 21.15g 6%
Vitamin B3 0.411mg 1.41mg 6%
Manganese 0.337mg 0.219mg 5%
Fiber 3.5g 2.2g 5%
Calories 20kcal 93kcal 4%
Iron 0.8mg 1.08mg 4%
Protein 1.14g 2.5g 3%
Choline 0.3mg 14.8mg 3%
Vitamin B5 0.274mg 0.376mg 2%
Vitamin B2 0.072mg 0.048mg 2%
Vitamin B1 0.045mg 0.064mg 2%
Zinc 0.14mg 0.36mg 2%
Selenium 0.9µg 0.4µg 1%
Sodium 29mg 10mg 1%
Magnesium 22mg 28mg 1%
Fats 0.23g 0.13g 0%
Net carbs 0.86g 18.95g N/A
Sugar 0.53g 1.18g N/A
Saturated fat 0.053g 0.034g 0%
Monounsaturated fat 0.015g 0.003g 0%
Polyunsaturated fat 0.091g 0.057g 0%
Tryptophan 0.02mg 0.025mg 0%
Threonine 0.063mg 0.081mg 0%
Isoleucine 0.059mg 0.08mg 0%
Leucine 0.105mg 0.119mg 0%
Lysine 0.074mg 0.13mg 0%
Methionine 0.026mg 0.038mg 0%
Phenylalanine 0.07mg 0.099mg 0%
Valine 0.078mg 0.125mg 0%
Histidine 0.028mg 0.042mg 0%
Fructose 0.34g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Potato
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
104%
Turnip greens
17%
Potato
Minerals Daily Need Coverage Score
26%
Turnip greens
22%
Potato

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.65g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 86)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $0.2)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.019g)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.