Turnip greens vs. Pumpkin flowers — In-Depth Nutrition Comparison
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A recap on differences between Turnip greens and Pumpkin flowers
- Turnip greens is higher than Pumpkin flowers in Vitamin A RAE, Folate, and Calcium.
- Turnip greens covers your daily Vitamin A RAE needs 32% more than Pumpkin flowers.
- Turnip greens contains 4 times more Calcium than Pumpkin flowers. While Turnip greens contains 137mg of Calcium, Pumpkin flowers contain only 39mg.
Food varieties used in this article are Turnip greens, cooked, boiled, drained, without salt and Pumpkin flowers, raw.
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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.
Contains
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Calcium
+251.3%
Contains
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Iron
+14.3%
Contains
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Potassium
+17.3%
Contains
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Selenium
+28.6%
Contains
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Phosphorus
+69%
Contains
less
Sodium
-82.8%
Equal in Magnesium - 24
Contains
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Calcium
+251.3%
Contains
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Iron
+14.3%
Contains
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Potassium
+17.3%
Contains
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Selenium
+28.6%
Contains
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Phosphorus
+69%
Contains
less
Sodium
-82.8%
Equal in Magnesium - 24
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.
:
Contains
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Vitamin A
+291.6%
Contains
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Folate
+100%
Contains
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Vitamin B3
+67.9%
Equal in Vitamin C - 28
Equal in Vitamin B1 - 0.042
Equal in Vitamin B2 - 0.075
Contains
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Vitamin A
+291.6%
Contains
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Folate
+100%
Contains
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Vitamin B3
+67.9%
Equal in Vitamin C - 28
Equal in Vitamin B1 - 0.042
Equal in Vitamin B2 - 0.075
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+10.7%
Contains
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Fats
+228.6%
Contains
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Carbs
+32.9%
Contains
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Other
+127.7%
Equal in Protein - 1.03
Equal in Water - 95.15
Protein:
1.14 g
Fats:
0.23 g
Carbs:
4.36 g
Water:
93.2 g
Other:
1.07 g
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Contains
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Protein
+10.7%
Contains
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Fats
+228.6%
Contains
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Carbs
+32.9%
Contains
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Other
+127.7%
Equal in Protein - 1.03
Equal in Water - 95.15
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+66.7%
Contains
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Polyunsaturated fat
+2175%
Contains
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Saturated Fat
-32.1%
Saturated Fat:
0.053 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.091 g
Saturated Fat:
0.036 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Contains
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Monounsaturated Fat
+66.7%
Contains
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Polyunsaturated fat
+2175%
Contains
less
Saturated Fat
-32.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.86g | 3.28g |
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| Protein | 1.14g | 1.03g |
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| Fats | 0.23g | 0.07g |
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| Carbs | 4.36g | 3.28g |
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| Calories | 20kcal | 15kcal |
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| Sugar | 0.53g |
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| Fiber | 3.5g |
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| Calcium | 137mg | 39mg |
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| Iron | 0.8mg | 0.7mg |
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| Magnesium | 22mg | 24mg |
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| Phosphorus | 29mg | 49mg |
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| Potassium | 203mg | 173mg |
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| Sodium | 29mg | 5mg |
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| Zinc | 0.14mg |
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| Copper | 0.253mg |
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| Manganese | 0.337mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 7625IU | 1947IU |
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| Vitamin A RAE | 381µg | 97µg |
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| Vitamin E | 1.88mg |
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| Vitamin C | 27.4mg | 28mg |
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| Vitamin B1 | 0.045mg | 0.042mg |
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| Vitamin B2 | 0.072mg | 0.075mg |
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| Vitamin B3 | 0.411mg | 0.69mg |
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| Vitamin B5 | 0.274mg |
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| Vitamin B6 | 0.18mg |
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| Folate | 118µg | 59µg |
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| Vitamin K | 367.6µg |
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| Tryptophan | 0.02mg |
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| Threonine | 0.063mg |
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| Isoleucine | 0.059mg |
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| Leucine | 0.105mg |
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| Lysine | 0.074mg |
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| Methionine | 0.026mg |
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| Phenylalanine | 0.07mg |
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| Valine | 0.078mg |
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| Histidine | 0.028mg |
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| Saturated Fat | 0.053g | 0.036g |
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| Monounsaturated Fat | 0.015g | 0.009g |
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| Polyunsaturated fat | 0.091g | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
25%
Minerals Daily Need Coverage Score
26%
10%
Comparison summary
Which food is richer in minerals?
Turnip greens is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Pumpkin flowers is lower in Saturated Fat (difference - 0.017g)
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 ($)