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  6. Turnip greens vs. Pumpkin leaves

Turnip greens vs. Pumpkin leaves — In-Depth Nutrition Comparison

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What are the differences between Turnip greens and Pumpkin leaves?

  • Turnip greens is higher in Vitamin A RAE, Folate, Vitamin C, Copper, and Calcium, however, Pumpkin leaves are richer in Iron, Phosphorus, and Potassium.
  • Turnip greens's daily need coverage for Vitamin A RAE is 32% more.
  • Pumpkin leaves contain 4 times less Calcium than Turnip greens. Turnip greens contains 137mg of Calcium, while Pumpkin leaves contain 39mg.

We used Turnip greens, cooked, boiled, drained, without salt and Pumpkin leaves, raw types in this article.

Infographic

Turnip greens vs Pumpkin leaves 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
2
:
7
Pumpkin leaves
Pumpkin leaves
Contains more Calcium +251.3%
Contains more Copper +90.2%
Contains more Iron +177.5%
Contains more Magnesium +72.7%
Contains more Phosphorus +258.6%
Contains more Potassium +114.8%
Contains less Sodium -62.1%
Contains more Zinc +42.9%
Equal in Manganese - 0.355
Equal in Selenium - 0.9
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Calcium +251.3%
Contains more Copper +90.2%
Contains more Iron +177.5%
Contains more Magnesium +72.7%
Contains more Phosphorus +258.6%
Contains more Potassium +114.8%
Contains less Sodium -62.1%
Contains more Zinc +42.9%
Equal in Manganese - 0.355
Equal in Selenium - 0.9

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
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin A +292.6%
Contains more Vitamin C +149.1%
Contains more Vitamin B5 +552.4%
Contains more Folate +227.8%
Contains more Vitamin B1 +108.9%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +123.8%
Contains more Vitamin B6 +15%
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%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin A +292.6%
Contains more Vitamin C +149.1%
Contains more Vitamin B5 +552.4%
Contains more Folate +227.8%
Contains more Vitamin B1 +108.9%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +123.8%
Contains more Vitamin B6 +15%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
3
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +87.1%
Contains more Protein +176.3%
Contains more Fats +73.9%
Contains more Other +15.9%
Equal in Water - 92.88
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Carbs +87.1%
Contains more Protein +176.3%
Contains more Fats +73.9%
Contains more Other +15.9%
Equal in Water - 92.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -74.4%
Contains more Polyunsaturated fat +313.6%
Contains more Monounsaturated Fat +246.7%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -74.4%
Contains more Polyunsaturated fat +313.6%
Contains more Monounsaturated Fat +246.7%

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 Pumpkin leaves
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Pumpkin leaves Opinion
Net carbs 0.86g 2.33g Pumpkin leaves
Protein 1.14g 3.15g Pumpkin leaves
Fats 0.23g 0.4g Pumpkin leaves
Carbs 4.36g 2.33g Turnip greens
Calories 20kcal 19kcal Turnip greens
Sugar 0.53g Pumpkin leaves
Fiber 3.5g Turnip greens
Calcium 137mg 39mg Turnip greens
Iron 0.8mg 2.22mg Pumpkin leaves
Magnesium 22mg 38mg Pumpkin leaves
Phosphorus 29mg 104mg Pumpkin leaves
Potassium 203mg 436mg Pumpkin leaves
Sodium 29mg 11mg Pumpkin leaves
Zinc 0.14mg 0.2mg Pumpkin leaves
Copper 0.253mg 0.133mg Turnip greens
Manganese 0.337mg 0.355mg Pumpkin leaves
Selenium 0.9µg 0.9µg
Vitamin A 7625IU 1942IU Turnip greens
Vitamin A RAE 381µg 97µg Turnip greens
Vitamin E 1.88mg Turnip greens
Vitamin C 27.4mg 11mg Turnip greens
Vitamin B1 0.045mg 0.094mg Pumpkin leaves
Vitamin B2 0.072mg 0.128mg Pumpkin leaves
Vitamin B3 0.411mg 0.92mg Pumpkin leaves
Vitamin B5 0.274mg 0.042mg Turnip greens
Vitamin B6 0.18mg 0.207mg Pumpkin leaves
Folate 118µg 36µg Turnip greens
Vitamin K 367.6µg Turnip greens
Tryptophan 0.02mg 0.041mg Pumpkin leaves
Threonine 0.063mg 0.156mg Pumpkin leaves
Isoleucine 0.059mg 0.156mg Pumpkin leaves
Leucine 0.105mg 0.318mg Pumpkin leaves
Lysine 0.074mg 0.2mg Pumpkin leaves
Methionine 0.026mg 0.054mg Pumpkin leaves
Phenylalanine 0.07mg 0.171mg Pumpkin leaves
Valine 0.078mg 0.181mg Pumpkin leaves
Histidine 0.028mg 0.05mg Pumpkin leaves
Saturated Fat 0.053g 0.207g Turnip greens
Monounsaturated Fat 0.015g 0.052g Pumpkin leaves
Polyunsaturated fat 0.091g 0.022g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Pumpkin leaves
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
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
26%
Turnip greens
31%
Pumpkin leaves

Comparison summary

Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.154g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves 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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.