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  6. Turnip greens vs. Potato

Turnip greens vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between Turnip greens and Potato

  • Turnip greens has more Vitamin K, Vitamin A RAE, Folate, Vitamin C, Copper, Vitamin E , and Calcium, however, Potato is higher in Vitamin B6, Potassium, and Vitamin B3.
  • Turnip greens covers your daily need of Vitamin K 305% more than Potato.
  • Turnip greens has 381 times more Vitamin A RAE than Potato. While Turnip greens has 381µg of Vitamin A RAE, Potato has 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
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
Potato
Potato
Contains more Calcium +813.3%
Contains more Copper +114.4%
Contains more Manganese +53.9%
Contains more Selenium +125%
Contains more Iron +35%
Contains more Magnesium +27.3%
Contains more Phosphorus +141.4%
Contains more Potassium +163.5%
Contains less Sodium -65.5%
Contains more Zinc +157.1%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +813.3%
Contains more Copper +114.4%
Contains more Manganese +53.9%
Contains more Selenium +125%
Contains more Iron +35%
Contains more Magnesium +27.3%
Contains more Phosphorus +141.4%
Contains more Potassium +163.5%
Contains less Sodium -65.5%
Contains more Zinc +157.1%

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
6
:
4
Potato
Potato
Contains more Vitamin A +76150%
Contains more Vitamin E +4600%
Contains more Vitamin C +185.4%
Contains more Vitamin B2 +50%
Contains more Folate +321.4%
Contains more Vitamin K +18280%
Contains more Vitamin B1 +42.2%
Contains more Vitamin B3 +243.1%
Contains more Vitamin B5 +37.2%
Contains more Vitamin B6 +72.8%
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +76150%
Contains more Vitamin E +4600%
Contains more Vitamin C +185.4%
Contains more Vitamin B2 +50%
Contains more Folate +321.4%
Contains more Vitamin K +18280%
Contains more Vitamin B1 +42.2%
Contains more Vitamin B3 +243.1%
Contains more Vitamin B5 +37.2%
Contains more Vitamin B6 +72.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
3
Potato
Potato
Contains more Fats +76.9%
Contains more Water +24.4%
Contains more Protein +119.3%
Contains more Carbs +385.1%
Contains more Other +24.3%
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Potato
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 Fats +76.9%
Contains more Water +24.4%
Contains more Protein +119.3%
Contains more Carbs +385.1%
Contains more Other +24.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +59.6%
Contains less Saturated Fat -35.8%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +59.6%
Contains less Saturated 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 Opinion
Net carbs 0.86g 18.95g Potato
Protein 1.14g 2.5g Potato
Fats 0.23g 0.13g Turnip greens
Carbs 4.36g 21.15g Potato
Calories 20kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 0.53g 1.18g Turnip greens
Fiber 3.5g 2.2g Turnip greens
Calcium 137mg 15mg Turnip greens
Iron 0.8mg 1.08mg Potato
Magnesium 22mg 28mg Potato
Phosphorus 29mg 70mg Potato
Potassium 203mg 535mg Potato
Sodium 29mg 10mg Potato
Zinc 0.14mg 0.36mg Potato
Copper 0.253mg 0.118mg Turnip greens
Manganese 0.337mg 0.219mg Turnip greens
Selenium 0.9µg 0.4µg Turnip greens
Vitamin A 7625IU 10IU Turnip greens
Vitamin A RAE 381µg 1µg Turnip greens
Vitamin E 1.88mg 0.04mg Turnip greens
Vitamin C 27.4mg 9.6mg Turnip greens
Vitamin B1 0.045mg 0.064mg Potato
Vitamin B2 0.072mg 0.048mg Turnip greens
Vitamin B3 0.411mg 1.41mg Potato
Vitamin B5 0.274mg 0.376mg Potato
Vitamin B6 0.18mg 0.311mg Potato
Folate 118µg 28µg Turnip greens
Vitamin K 367.6µg 2µg Turnip greens
Tryptophan 0.02mg 0.025mg Potato
Threonine 0.063mg 0.081mg Potato
Isoleucine 0.059mg 0.08mg Potato
Leucine 0.105mg 0.119mg Potato
Lysine 0.074mg 0.13mg Potato
Methionine 0.026mg 0.038mg Potato
Phenylalanine 0.07mg 0.099mg Potato
Valine 0.078mg 0.125mg Potato
Histidine 0.028mg 0.042mg Potato
Saturated Fat 0.053g 0.034g Potato
Monounsaturated Fat 0.015g 0.003g Turnip greens
Polyunsaturated fat 0.091g 0.057g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
141%
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.