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  6. Turnip greens vs. Pumpkin

Turnip greens vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between turnip greens and pumpkins

  • Pumpkins have less vitamin K, vitamin A, folate, vitamin C, copper, calcium, manganese, vitamin B6, fiber, and vitamin E.
  • Turnip greens's daily need coverage for vitamin K is 306% more.
  • Turnip greens has 13 times more folate than pumpkins. Turnip greens has 118µg of folate, while pumpkins have 9µg.

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

Infographic

Turnip greens vs Pumpkin 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +813.3%
Contains more IronIron +40.4%
Contains more CopperCopper +178%
Contains more ManganeseManganese +278.7%
Contains more SeleniumSelenium +350%
Contains more PotassiumPotassium +13.3%
Contains more ZincZinc +64.3%
Contains less SodiumSodium -96.6%
~equal in Phosphorus ~30mg

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +483%
Contains more Vitamin AVitamin A +32.3%
Contains more Vitamin EVitamin E +135%
Contains more Vitamin B1Vitamin B1 +45.2%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +309.1%
Contains more Vitamin KVitamin K +45850%
Contains more FolateFolate +1211.1%
Contains more CholineCholine +1966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.078mg
~equal in Vitamin B3 ~0.413mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Pumpkin DV% diff.
Vitamin K 367.6µg 0.8µg 306%
Folate 118µg 9µg 27%
Vitamin C 27.4mg 4.7mg 25%
Copper 0.253mg 0.091mg 18%
Calcium 137mg 15mg 12%
Manganese 0.337mg 0.089mg 11%
Vitamin B6 0.18mg 0.044mg 10%
Vitamin A 381µg 288µg 10%
Fiber 3.5g 1.1g 10%
Vitamin E 1.88mg 0.8mg 7%
Magnesium 22mg 9mg 3%
Iron 0.8mg 0.57mg 3%
Selenium 0.9µg 0.2µg 1%
Sodium 29mg 1mg 1%
Vitamin B1 0.045mg 0.031mg 1%
Zinc 0.14mg 0.23mg 1%
Vitamin B5 0.274mg 0.201mg 1%
Potassium 203mg 230mg 1%
Choline 0.3mg 6.2mg 1%
Polyunsaturated fat 0.091g 0.004g 1%
Protein 1.14g 0.72g 1%
Calories 20kcal 20kcal 0%
Fats 0.23g 0.07g 0%
Carbs 4.36g 4.9g 0%
Net carbs 0.86g 3.8g N/A
Sugar 0.53g 2.08g N/A
Phosphorus 29mg 30mg 0%
Vitamin B2 0.072mg 0.078mg 0%
Vitamin B3 0.411mg 0.413mg 0%
Saturated fat 0.053g 0.037g 0%
Monounsaturated fat 0.015g 0.009g 0%
Tryptophan 0.02mg 0.009mg 0%
Threonine 0.063mg 0.021mg 0%
Isoleucine 0.059mg 0.023mg 0%
Leucine 0.105mg 0.034mg 0%
Lysine 0.074mg 0.039mg 0%
Methionine 0.026mg 0.008mg 0%
Phenylalanine 0.07mg 0.023mg 0%
Valine 0.078mg 0.025mg 0%
Histidine 0.028mg 0.011mg 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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +58.3%
Contains more FatsFats +228.6%
Contains more OtherOther +72.6%
Contains more CarbsCarbs +12.4%
~equal in Water ~93.69g

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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +2175%
Contains less Sat. FatSaturated fat -30.2%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.