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Turnip greens vs. Red leaf lettuce — In-Depth Nutrition Comparison

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What are the main differences between turnip greens and red leaf lettuce?

  • Turnip greens has more vitamin K, vitamin C, copper, folate, vitamin E, fiber, calcium, vitamin B6, and manganese than red leaf lettuce.
  • Turnip greens's daily need coverage for vitamin K is 189% higher.
  • Red leaf lettuce has 13 times less vitamin E than turnip greens. Turnip greens has 1.88mg of vitamin E, while red leaf lettuce has 0.15mg.

We used Turnip greens, cooked, boiled, drained, without salt and Lettuce, red leaf, raw types in this comparison.

Infographic

Turnip greens vs Red leaf lettuce 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +315.2%
Contains more CopperCopper +803.6%
Contains more ManganeseManganese +66%
Contains more IronIron +50%
Contains more ZincZinc +42.9%
Contains less SodiumSodium -13.8%
Contains more SeleniumSelenium +66.7%
~equal in Potassium ~187mg
~equal in Phosphorus ~28mg

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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +640.5%
Contains more Vitamin EVitamin E +1153.3%
Contains more Vitamin B3Vitamin B3 +28%
Contains more Vitamin B5Vitamin B5 +90.3%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +162%
Contains more FolateFolate +227.8%
Contains more Vitamin B1Vitamin B1 +42.2%
Contains more CholineCholine +3833.3%
~equal in Vitamin A ~375µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.077mg
~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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more CarbsCarbs +92.9%
Contains more OtherOther +94.5%
Contains more ProteinProtein +16.7%
~equal in Fats ~0.22g
~equal in Water ~95.64g

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
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +26.4%
Contains less Sat. FatSaturated fat -67.9%

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 Red leaf lettuce
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Turnip greens Red leaf lettuce DV% diff.
Vitamin K 367.6µg 140.3µg 189%
Vitamin C 27.4mg 3.7mg 26%
Copper 0.253mg 0.028mg 25%
Folate 118µg 36µg 21%
Vitamin E 1.88mg 0.15mg 12%
Fiber 3.5g 0.9g 10%
Calcium 137mg 33mg 10%
Manganese 0.337mg 0.203mg 6%
Vitamin B6 0.18mg 0.1mg 6%
Iron 0.8mg 1.2mg 5%
Vitamin B5 0.274mg 0.144mg 3%
Magnesium 22mg 12mg 2%
Choline 0.3mg 11.8mg 2%
Vitamin B1 0.045mg 0.064mg 2%
Selenium 0.9µg 1.5µg 1%
Carbs 4.36g 2.26g 1%
Zinc 0.14mg 0.2mg 1%
Vitamin B3 0.411mg 0.321mg 1%
Vitamin A 381µg 375µg 1%
Calories 20kcal 16kcal 0%
Protein 1.14g 1.33g 0%
Fats 0.23g 0.22g 0%
Net carbs 0.86g 1.36g N/A
Potassium 203mg 187mg 0%
Sugar 0.53g 0.48g N/A
Phosphorus 29mg 28mg 0%
Sodium 29mg 25mg 0%
Vitamin B2 0.072mg 0.077mg 0%
Saturated fat 0.053g 0.017g 0%
Monounsaturated fat 0.015g 0.005g 0%
Polyunsaturated fat 0.091g 0.072g 0%
Tryptophan 0.02mg 0.022mg 0%
Threonine 0.063mg 0.048mg 0%
Isoleucine 0.059mg 0.038mg 0%
Leucine 0.105mg 0.07mg 0%
Lysine 0.074mg 0.045mg 0%
Methionine 0.026mg 0.016mg 0%
Phenylalanine 0.07mg 0.067mg 0%
Valine 0.078mg 0.048mg 0%
Histidine 0.028mg 0.019mg 0%
Fructose 0.28g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Red leaf lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
104%
Turnip greens
46%
Red leaf lettuce
Minerals Daily Need Coverage Score
26%
Turnip greens
14%
Red leaf lettuce

Comparison summary

Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated fat (difference - 0.036g)
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 ($)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.